Friday, January 1st 2010

CrossFit Kids – Learning not to let the knees slide forward

CrossFit Kids action

Buy in
Everyone:
3 x
Bear crawl 25 M => Sprint 50 M => 10 Box jumps (or jumps over small hurdles) => 3 high hurdles or 6 tuck jumps

“Kaid”

Big Dawgs:
5 Rounds
200 M
5 Skin the Cats
10 Pull ups
20 Squats

The Porch:
4 Rounds
200 M
5 Skin the Cats
10 Pull ups
20 Squats

The Pack:
3 Rounds
100 M
3 Skin the Cats (assisted okay)
9 Pull ups (assisted or beginner okay)
15 Squats

Puppies:
3 Rounds
50 M
3 Skin the Cats (assisted)
9 Beginner or assisted pull ups
15 Squats

Cash out
Big Dawgs and The Porch:
2 x
3 Muscle ups
5 Forward rolls
Max L-sit

Pack and Puppies:
2 x
3 Muscle up progressions
3 Forward rolls
Max L-sit

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