Monday, March 18th 2013
CrossFit Kids
Providing hope for:
Cognitive Development
The 2012 CFK Curriculum for middle and high school—teen and preteen is now available in the CrossFit Kids store.
Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
100-meter run => 10 jumping jacks => forward roll => dip walk => 10 squats => basic dot drill x 10 => speed ladder
Elementary and Preschool:
3x or 5:00
50-meter run => 10 jumping jacks => forward roll => 3 jump-to-support => 5 squats => basic dot drill x 10 => speed ladder
WOD –
Varsity:
800-meter run
5 rounds
10 pull-ups
10 burpees
800-meter run
Junior Varsity:
800-meter run
5 rounds
10 pull-ups
10 burpees
800-meter run
Novice:
400-meter run
5 rounds
10 pull-ups
10 burpees
400-meter run
Elementary:
100-meter run
3 rounds
5 pull-ups (progressions or assisted okay)
5 burpees
100-meter run
Preschool:
35-meter run
3 rounds
3 monkey hangs
3 burpees
35-meter run
Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3 x
25 sit-ups
Accumulate 30 seconds in L-sit
Elementary and Preschool:
2 x
10 sit-ups
2 L-sit attempts
Posted by Jeff Martin on 03/17
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