Monday, September 30, 2013

CrossFit Kids
CrossFit Kids action
Hope For Cures

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
3 broad jumps => 10 jumping jacks => 10 mountain climbers => 10 one-legged side-to-side hops, each leg => 2 cartwheels => handstand walk or bear crawl

Elementary and Preschool:
3x or 5:00
2 broad jumps => 10 jumping jacks => 10 mountain climbers => 10 one-legged side-to-side hops, each leg => cartwheel => bear crawl => forward roll => alligator crawl

WOD –
Varsity:
14:00 AMRAP
100-meter run
1 rope climb
15 box jumps, 24”/20”
12 toes-to-bar

Junior Varsity:
12:00 AMRAP
100-meter run
1 rope climb
15 box jumps, 24”/20”
12 toes-to-bar

Novice:
12:00 AMRAP
100-meter run
1 rope climb
12 box jumps, 20”
9 toes-to-bar

Elementary:
10:00 AMRAP
50-meter run
9 box jumps, 12”-24”
6 toes-to-bar, knees-to-elbows, or knee raises

Preschool:
5:00 AMRAP
25-meter run
5 box jumps, 10”-12”
5 knee raises

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
Accumulate 1:30 in L-sit
Shoulder and hip mobility

Elementary:
10:00
Rope climbing practice

Preschool:
5:00
Rope climbing practice

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