Saturday, December 14, 2013

CrossFit Kids

CrossFit Kids action

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
Handstand walk or bear crawl => 3 cartwheels => 10 squats => 10 lunge steps => speed ladder => basic dot drill x 10

Elementary:
3x or 5:00
Bear crawl => 2 cartwheels => 5 squats => 5 lunge steps => speed ladder => hopscotch board pass

Preschool:
3x or 5:00
Bear crawl => 3 logrolls => 5 squats => 5 lunge steps => speed ladder => 5-meter bunny hop

WOD –
Varsity:
12:00 AMRAP
12 squat cleans, 95#/65#
12 push-ups

Junior Varsity:
12:00 AMRAP
12 squat cleans, 55#/45#
12 push-ups

Novice:
12:00 AMRAP
12 hang squat cleans, 35#/25#
12 push-ups

Elementary:
10:00 AMRAP
10 power cleans, unloaded-10#
5 push-ups

Preschool:
5:00 AMRAP
3 dip-shrug-drop-stands, unloaded
2 forward rolls => 5-meter duck walk
3 push-ups
5-meters of giant steps

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
Accumulate 1:30 in an L-sit
Banded shoulder distraction
Banded bully
Couch stretch
Pigeon stretch

Elementary:
5:00
Practice L-sits

Preschool:
5:00
Play on the parallettes

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