Friday, April 29th 2011

CrossFit Kids – Deadlift

CrossFit Kids action

CrossFit Kids – CrossFit Brand X (Ramona)

Buy in (Demo)
Big Dawgs and The Porch:
5 Log cleans => 15 M Sprint => 15 M Back pedal => 50 M Sprint => 10 Side to side hops each leg

Pack and Puppies:
5 Log cleans => 15 M Sprint => 15 M Back pedal => 50 M Sprint => 10 Side to side hops each leg

WOD Demo

Varsity:
12-9-6-3
Deadlift, Boys 225/Girls 155
Burpees
Box jumps, Boys 36″/Girls 24″

Big Dawgs:
12-9-6-3
Deadlift, 45-55#
Burpees
Box jumps, 24″

The Porch:
12-9-6-3
Deadlift, 25-35#
Burpees
Box jumps, 20-24″

Pack:
12-9-6-3
Deadlift, 10-15#
Burpees
Box jumps, 15-20″

Puppies:
12-9-6-3
Deadlift, 3-8#
Burpees
Box jumps, 12-15″

Cash out
Big Dawgs and the Porch:
30 seconds total Plank hold
30 seconds total L sit
30 seconds total Plank hold

Pack and Puppies:
20 seconds total Plank hold
15 seconds total L sit
20 seconds total Plank hold

Everyone:
Study or read for 15 minutes directly after the workout

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