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CrossFit Kids Skill Day: Sunday, January 25, 2015

Spend some time contemplating what the concept of “character” means to you. While you are considering the idea, take brief breaks to work on handstands. If possible, discuss character with parents or siblings over dinner.
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Teen: Saturday, January 24, 2015

Teen Warm-Up: 3x or 5:00 10 squats => 30 seconds in the bottom of the squat => forward roll => 10 Spiderman lunges => 5 single-leg toe touches, each leg => 10 mountain climbers => 100-meter run Skill: Thruster – focus on maintaining efficient rack position throughout
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Preteen: Saturday, January 24, 2015

Preteen Warm-Up: 3 x 200-meter runs (easy jog to brisker run) Skill: Thruster – focus on maintaining efficient rack position throughout movement WOD: 25 tuck jumps 9-6-3 Thrusters, 5# dumbbells-15# barbell Pull-ups (progressions or assisted okay) 25 tuck jumps Challenge: 5:00-10:00 Do
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Elementary: Saturday, January 24, 2015

Elementary   Warm-Up: 3x or 5:00 10 jumping jacks => forward roll => 10 squats => bear crawl Focus: Thruster – focus on laser elbows and how they adjust their aim during the movement WOD: 6:00-8:00 AMRAP 7 tuck jumps 7 thrusters, unloaded-8# dumbbells 7 pull-ups (progressions
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