Wednesday, November 14th 2012
CrossFit Kids
Africa Initiatives
The CrossFit for HOPE Teen Competition at the Los Angeles Fitness Expo is coming January 20, 2013. Watch our Web site and the CrossFit Kids Facebook page for information.
Please direct questions to .(JavaScript must be enabled to view this email address)
Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
10 walking lunges => 3 strict pull-ups => basic dot drill x 10 => 10 squats
Elementary and Preschool:
3x or 5:00
6 walking lunges => 4 monkey hangs => basic dot drill x 10 => 6 squats
WOD –
Varsity:
8:00 AMRAP
250-meter row
7 front squats, 115#/85#
Junior Varsity:
8:00 AMRAP
250-meter row
7 front squats, 55#/45#
Novice:
8:00 AMRAP
250-meter row
7 front squats, 35#/25#
Elementary:
8:00 AMRAP
100-meter run
7 front squats, unloaded-10#
Preschool:
5:00 AMRAP
50-meter run
7 front squats, unloaded
Cooldown/Skill –
Varsity, Junior Varsity and Novice:
6:00 EMOM
Knees-to-elbow
Elementary and Preschool:
3 x
5 knees-to-elbows or knee raises
Posted by Jeff Martin on 11/13
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