Friday, August 1st 2008

CrossFit Kids – Swing!

CrossFit Kids action

CrossFit Kids OKC

Buy in:
Big Dawgs and The Porch:
Broad Jump 50 yards

Pack and Puppies:
Broad Jump 25 Yards

WOD
Big Dawgs:
30 Muscle ups

The Porch:
10 Muscle ups
10 Jumping Muscle ups
or
10 Jumping Muscle ups
10 Seated Muscle ups

Pack:
15 Seated Muscle ups

Puppies:
15 Squat Muscle ups

Buttercups:
10 Assisted Muscle ups

If you do not have rings or cannot do a muscle up sub pull ups/dips in a 2/1 for muscle ups. Pack, puppies and buttercups may sub seated pull ups, assisted pull ups and bench dips.

See video page for muscle up tutorial and progressions.

Cash out:
Big Dawgs and The Porch:
50 Sit ups

Pack and Puppies:
30 Sit ups

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