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CrossFit Kids Skill Day: Saturday, December 20, 2014

Obscure words to define: abomasum concinnity jentacular quire xertz  
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Teen: Friday, December 19, 2014

Teen Warm-Up: 3x or 5:00 3 handstand holds/attempts => 10 PVC pass-throughs => 10 overhead lunges w/PVC => 10 side-to-side hops over PVC => 5 overhead squats w/PVC => 15 seconds in the bottom of OHS => 50-meter high-knee skip => 50-meter back pedal Skill: Overhead
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Preteen: Friday, December 19, 2014

Preteen Warm-Up: 3x or 5:00 Handstand holds/attempts =>10 PVC pass-throughs => 10 overhead lunges w/PVC => 10 side-to-side hops over PVC => 5-10 seconds in the bottom of OHS => 50-meter high-knee skip => 50-meter back pedal Skill: Overhead squat – focus on safe overh
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Elementary: Friday, December 19, 2014

Elementary   Warm-Up: 3x or 5:00 Army crawl => 5 seconds in the bottom of the squat => alligator crawl => 5 seconds in the bottom of the squat => bear crawl => 5 seconds in the bottom of the squat => crab walk => 5 seconds in the bottom of the squat Focus: Squat –
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