Monday, December 23, 2013

CrossFit Kids
CrossFit Kids action

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x
200-meter run => max medicine ball toss, 14#/10#/8#

Elementary:
3x
100-meter run => max medicine ball toss, 4#-6#

Preschool:
3x
25-meter run => dodgeball toss

WOD –
Varsity:
21-15-9
Hang power snatches, 95#/65#
Double-jump burpees

Junior Varsity:
21-15-9
Hang power snatches, 55#/45#
Double-jump burpees

Novice:
21-15-9
Hang power snatches, 35#/25#
Double-jump burpees

Elementary:
15-12-9
Hang power cleans, unloaded-10#
Burpees

Preschool:
3 rounds
5-meter forward bear crawl
3 dip-shrug-drop-stands
5-meter backward bear crawl
3 burpees

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
10:00
Ring handstand practice

Elementary:
5:00-10:00
Wheelbarrow races

Preschool:
5:00
Plank games

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