Friday, July 12th 2013

CrossFit Kids
CrossFit Kids action

CrossFit For HOPE at the Washington National Monument

The 2013 CrossFit Kids Elementary Curriculum is now available in the CrossFit Kids store.

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
10 squats => 50-meter medicine ball toss and chase => basic dot drill x 10

Elementary and Preschool:
3x or 5:00
5 squats => 25-meter medicine ball toss and chase => basic dot drill x 10

WOD –
Varsity:
12:00 AMRAP
6 man-makers, 30#/25# dumbbells
8 overhead lunges, 30#/25#
10 knees-to-elbows

Junior Varsity:
12:00 AMRAP
6 man-makers, 25#/20# dumbbells
8 overhead lunges, 25#/20#
10 knees-to-elbows

Novice:
12:00 AMRAP
6 man-makers, 20#/15# dumbbells
8 overhead lunges, 20#/15#
10 knees-to-elbows

Elementary:
10:00 AMRAP
6 man-makers, unloaded-5# dumbbells
6 overhead lunges, unloaded-5# dumbbells
6 knees-to-elbows or knee raises

Preschool:
5:00 AMRAP
5 burpees
5 power cleans, unloaded
5 lunges
5 knee raises

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
8:00 EMOM
Rope climbs

Elementary and Preschool:
5:00-10:00
Rope-climbing practice

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