Wednesday, July 25th 2012

CrossFit Kids Kenya

CrossFit Kids action

Buy In –
Varsity, Junior Varsity and Novice:
3 x or 5:00
10 push-ups => army crawl => basic dot drill x 10 => 100-meter run => 10 squats

Pack and Puppies:
3 x or 5:00
5 push-ups => army crawl => basic dot drill x 10 => 100-meter run => 5 squats

WOD –
Varsity:
3 Rounds
5 push jerks, 155#/115#
20 walking lunges, 45# dbs/35# dbs
80 double-unders

Junior Varsity:
3 Rounds
5 push jerks, 55#/45#
20 walking lunges, 35# dbs/25# dbs
80 double-unders

Novice:
3 Rounds
5 push jerks, 45#/35#
20 walking lunges, 30# dbs/20# dbs
80 double-unders

Pack:
3 Rounds
5 push presses, 15#-30#
20 walking lunges, 15#-30#
40 double-unders or 80 side-to-side hops

Puppies:
3 Rounds
5 push presses, PVC-20#
10 walking lunges
40 side-to-side hops

Cash Out –
Varsity, Junior Varsity and Novice:
Accumulate 1:00 L-sit hold
Accumulate 3:00 in the bottom of the squat

Pack and Puppies:
Accumulate 0:30 L-sit hold
Accumulate 1:30 in the bottom of the squat
Posted by Jeff Martin on July 24 2012 at 06:00 PM


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