Monday, July 15th 2013

CrossFit Kids
CrossFit Kids action

http://www.oceanstatecrossfit.com/

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
10 jumping jacks => handstand walk gymkhana => 10 squats => handstand walk gymkhana => 50-meter high-knee skip => 50-meter rotating side shuffle

Elementary and Preschool:
3x or 5:00
10 jumping jacks => bear crawl gymkhana => 10 squats => alligator crawl gymkhana => 25-meter high-knee skip => 25-meter side shuffle

WOD –
Varsity:
42-30-18
Wall ball shots, 20#/14#, 10’ target
21-15-9
Pull-ups

Junior Varsity:
42-30-18
Wall ball shots, 14#/10#, 10’ target
21-15-9
Pull-ups

Novice:
42-30-18
Wall ball shots, 10#/8#, 10’ target
21-15-9
Pull-ups

Elementary:
21-15-9
Wall ball shots, dodgeball-6#, 6’-8’ target
Pull-ups (progressions or assisted okay)

Preschool:
3 rounds
6 wall ball shots, dodgeball, 4’-6’ target
4 monkey hangs

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
Max burpee/muscle-ups in 3:00

Elementary and Preschool:
5:00-10:00
Handstand and wall walk-up practice

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