Wednesday, March 10th 2010

CrossFit Kids - Power

CrossFit Kids action

CrossFit Kids - Family

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Big Dawgs and The Porch:
3 x or 5:00
Agility ladder 2 up 1 back => 3 Handstand Push ups => Agility ladder 2 in 2 out => 5 Pull ups => 50 Mountain climbers

Pack and Puppies:
3 x or 5:00
Agility ladder 2 up 1 back => 3 Handstand Push ups progressions => Agility ladder 2 in 2 out => 5 Pull ups or progressions => 25 Mountain climbers

Big Dawgs:
Run 400 M
35 Squats
15 Muscle ups
35 Squats
Run 400 M

The Porch:
Run 400 M
35 Squats
10 Jumping Muscle ups or 10 Seated Muscle ups
35 Squats
Run 400 M

Pack:
Run 200 M
25 Squats
10 Seated Muscle ups
25 Squats
Run 200 M

Puppies:
Run 100 M
15 Squats
15 Squat Muscle ups
15 Squats
Run 100 M

If you do not have rings or cannot do a muscle up sub pull ups/dips in a 2/1 for muscle ups. Pack, puppies and buttercups may sub seated pull ups, assisted pull ups and bench dips.

See video page for muscle up tutorial and progressions.

Big Dawgs and The Porch:
2 x
10 Toes to bar
20 Sit ups

Pack and Puppies:
2 x
6 Toes to bar
12 Sit ups
Posted by Jeff Martin on March 09 2010 at 04:04 PM

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