Monday, January 23rd 2012

CrossFit Kids

CrossFit Kids action

Varsity, Junior Varsity, Novice:
3 x
Agility Drill => Sprint 50 M => 5 Around the worlds ea. leg => Vault

Pack and Puppies:
3 x
Agility Drill => Sprint 25 M => 3 Around the worlds ea. leg => Vault

WOD (Demo)

Today’s WOD is a partner workout. Partners stand 12-15 feet apart.
Partner A, 5 wall ball
Partner A and B throw the ball 5 times back and forth
Partner B, 5 wall ball
Both partners do 10 double unders

Varsity:
AMRAP in 12 minutes
Wall ball, Boys 20 pounds/Girls 14 pounds

Junior Varsity
AMRAP in 12 minutes
10-12# wall ball

Novice:
AMRAP in 12 minutes
10# wall ball

Pack:
AMRAP in 10 minutes
5-10# wall ball

Puppies:
AMRAP in 8 minutes
soccer ball – 5# wall ball

Cash out
Varsity, Junior Varsity, Novice:
3 x
10 Back extensions
20 Sit ups
30 seconds basic dot drill

Pack and Puppies:
2 x
10 Back extensions
20 Sit ups
30 seconds basic dot drill

Post your workout times on the CrossFit Kids Facebook page

Everyone:
Remember to study or read for 15 minutes directly following your workout.

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