Saturday, December 15th 2012

CrossFit Kids

CrossFit Kids action

CrossFit For Hope:
Drowning Prevention Initiative

The New 2012 CFK Lesson Plans for Middle and High School- Teen and PreTeen are now available in the CrossFit Kids store.

The Gauntlet at the Los Angeles Fitness Expo is coming January 20, 2013. Watch our Web site and the CrossFit Kids Facebook page for information.
Please direct questions to .(JavaScript must be enabled to view this email address)

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
Bear crawl => army crawl => monkey bar pass => 10 side-to-side hops => 50-meter carioca => 25-meter side shuffle => 180-degree turn => 25-meter side shuffle

Elementary and Preschool:
3x or 5:00
Bear crawl => army crawl => monkey bar pass => 10 side-to-side hops => 25-meter carioca => 12.5-meter side shuffle => 180-degree turn => 12.5-meter side shuffle

WOD –
Varsity:
5 rounds
400-meter run
1 rope climb
10 hang squat cleans, 95#/65#

Junior Varsity:
5 rounds
400-meter run
1 rope climb
10 hang squat cleans, 55#/45#

Novice:
5 rounds
400-meter run
1 rope climb
10 hang squat cleans, 35#/25#

Elementary:
3 rounds
200-meter run
1 rope climb or 3 beginner rope climbs
7 hang squat cleans, unloaded-10#

Preschool:
3 rounds
50-meter run
1 beginner rope climb
5 hang squat cleans, unloaded

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
8:00 EMOM
Strict pull-ups

Elementary and Preschool:
5:00
Pull-up practice

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