Monday, February 11th 2013

Monday, February 11th 2013

CrossFit Kids

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
Box jump snake => forward roll => army crawl => monkey bar pass => 10 one-legged side-to-side hops, each leg => 10 walking lunges => 10 mountain climbers

Elementary and Preschool:
3x or 5:00
Box jump snake => forward roll => army crawl => monkey bar pass => 5 one-legged side-to-side hops, each leg => 5 walking lunges => 5 mountain climbers

WOD –
Varsity:
20 front squats, 135#/95#
30 kettlebell swings, 24kg/16kg
40 pull-ups
50 sit-ups
60 double-unders
800-meter run

Junior Varsity:
20 front squats, 65#/55#
30 kettlebell swings, 16kg/12kg
40 pull-ups
50 sit-ups
60 double-unders
800-meter run

Novice:
15 front squats, 45#/35#
20 kettlebell swings, 12kg/8kg
25 pull-ups
30 sit-ups
35 double-unders
400-meter run

Elementary:
10 front squats, unloaded-10#
10 kettlebell swings, unloaded-4kg
10 pull-ups (progressions or assisted okay)
10 sit-ups
20 double-unders or single-unders
200-meter run

Preschool:
2 rounds
5 front squats, unloaded
5 kettlebell swings, unloaded
5 monkey hangs
5 sit-ups
5 single-unders
25-meter run

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
8:00 EMOM
10’ handstand walk
3-5 handstand push-ups

Elementary and Preschool:
5:00
Handstand practice

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