Friday, June 26th 2009

CrossFit Kids – Working on the squat

CrossFit Kids action

CrossFit Kids – Carson Valley

Buy in
Big Dawgs and The Porch:
3 x
Alligator crawl => 2 Forward rolls => Balance beam walk (or 4 x 4) => 100 M sprint
10 Squats
10 Push ups

Pack and Puppies:
3 x
Alligator crawl => 2 Forward rolls => Balance beam walk (or 4 x 4) => 50 M sprint
10 Squats
10 Push ups

“Jumpy Nicole”

Big Dawgs:
Complete as many rounds in 15 minutes as you can of:
25 Box Jumps, 24″
Max rep Pull-ups

The Porch:
Complete as many rounds in 15 minutes as you can of:
25 Box Jumps, 20″
Max rep Pull-ups

Pack:
Complete as many rounds in 12 minutes as you can of:
25 Box Jumps, 15-20″
Max rep Pull-ups (assisted or beginner pull ups okay)

Puppies:
Complete as many rounds in 8-10 minutes as you can of:
15 Box Jumps, 10-12″
Max rep Pull-ups (assisted or beginner pull ups okay)

****Jumping pull ups are NOT to be used in this workout.

Cash out
Big Dawgs and The Porch:
50 Sit ups
25 Back Extensions or Supermans
50 Sit ups

Pack and Puppies:
25 Sit ups
15 Back Extensions or Supermans
25 Sit ups

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