Friday, April 30th 2010

CrossFit Kids – Hammer Time

CrossFit Kids action

Buy in
Big Dawgs and The Porch:
2 rounds
5 Pull over/Roll over combos
10 Squats

Pack and Puppies:
2 rounds
3 Pull over/Roll over combos (with assistance)
10 Squats

‘Chipper’

Big Dawgs:

2 Rounds of:
10 Standing Long Jumps
50′ Bear Crawl
21 Kettlebell swings (20-30#)
21 pull ups
21 burpees
21 slam ball (12# ball)

The Porch:

2 Rounds of:
10 Standing Long Jumps
50′ Bear Crawl
21 Kettlebell swings (15-20#)
21 pull ups
21 burpees
21 slam ball (12# ball)

Pack:

2 Rounds of:
10 Standing Long Jumps
35′ Bear Crawl
15 Kettlebell swings (10-12#)
15 pull ups
15 burpees
15 slam ball (5-8# ball)

Puppies:

2 Rounds of:
10 Standing Long Jumps
25′ Bear Crawl
10 Kettlebell swings (8-10#)
10 pull ups
10 burpees
10 slam ball (5# ball)

Subs:
Kettlebell Swings – Dumbbell swings
Pull ups – Jumping, Assisted, or Beginner Pull ups
Slam Ball – Knees to Elbows

Cash out
Big Dawgs and The Porch:
10 Skin the Cats

Pack and Puppies:
5 Skin the Cats (with assistance)

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