Saturday, April 27th 2013

CrossFit Kids

CrossFit Kids action

http://CrossFitMonrovia.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 squats => 5 burpees => 2 forward rolls => 3 broad jumps => basic dot drill x 10 => speed ladder => 50-meter carioca => 50-meter high-knee skip

Elementary and Preschool:
3x or 5:00
5 squats => 5 burpees => 2 forward rolls => 2 broad jumps => basic dot drill x 10 => speed ladder => 25-meter carioca => 25-meter high-knee skip

WOD –
Varsity:
12:00 AMRAP
1 rope climb
10 hang power cleans, 95#/65#
250-meter row

Junior Varsity:
12:00 AMRAP
1 rope climb
10 hang power cleans, 55#/45#
250-meter row

Novice:
12:00 AMRAP
1 rope climb
10 hang power cleans, 35#/25#
250-meter row

Elementary:
12:00 AMRAP
1 rope climb or beginner rope climb
10 hang power cleans, unloaded-10#
75-meter row

Preschool:
5:00 AMRAP
1 beginner rope climb
5 hang power cleans, unloaded
5 sumo deadlift high pulls, unloaded

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3 x
4 x 25-meter shuttle run (100 meters total)

Elementary and Preschool:
2 x
4 x 25-meter shuttle run (100 meters total)
Or
4 x 12.5-meter shuttle run (50 meters total)

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