Friday, October 11, 2013

CrossFit Kids
CrossFit Kids action
CrossFit Kids Flagstaff

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
5 perfect squats => 2 forward rolls => 5 perfect squats => bear crawl => 10 lateral lunges => 2 handstand attempts => 50-meter high-knee skip => 50-meter carioca

Elementary and Preschool:
3x or 5:00
5 super-slow squats => 2 forward rolls => 5 super-slow squats => bear crawl => 10 lateral lunges => 2 forward rolls => 50-meter high-knee skip => 50-meter carioca

WOD –
Varsity:
18:00 AMRAP
15 wall ball shots, 20#/14#, 10’ target
15 lunge steps with medicine ball
15 toes-to-bar

Junior Varsity:
15:00 AMRAP
15 wall ball shots, 14#/10#, 10’ target
15 lunge steps with medicine ball
15 toes-to-bar

Novice:
15:00 AMRAP
12 wall ball shots, 10#/8#, 9’ target
10 lunge steps with medicine ball
8 toes-to-bar

Elementary:
10:00 AMRAP
10 wall ball shots, dodgeball-6#, 6’-8’ target
8 lunge steps with medicine ball
6 toes-to-bar or knees-to-elbows or knee raises

Preschool:
5:00 AMRAP
5 wall ball shots, dodgeball, 4’-6’ target
4 lunge steps
3 knee raises

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
Shoulder, hip, hamstring mobility

Elementary:
2x
10 sit-ups
3 headstand attempts

Preschool:
2x
5 sit-ups
3 tripod or headstand attempts

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