Saturday, January 30th 2010

CrossFit Kids – Class

CrossFit Kids action

CrossFit Kids class at CrossFit Brand X (Ramona)

Buy in
Big Dawgs and The Porch:
3 x
1 Jumping Bar muscle up => 2 Forward rolls => Inch worm walk, 25 feet => Bear Crawl 25 feet => Run 100 M

Pack and Puppies:
3 x
1 Jumping Bar muscle up =>Inch worm walk, 10 feet => Bear crawl 10 feet => Run 50 M

Big Dawgs:
7 rounds
45 pound Overhead squat, 3 reps
Burpees, 5 reps
45 pound Power snatch, 7 reps
24″ Box Jumps, 9 reps

The Porch:
7 rounds
25-35 pound Overhead squat, 3 reps
Burpees, 5 reps
25-35 pound Power snatch, 7 reps
20″ Box Jumps, 9 reps

Pack:
5 rounds
10-15 pound Overhead squat, 3 reps
Burpees, 5 reps
10-15 pound Power snatch, 7 reps
15-20″ Box Jumps, 9 reps

Puppies:
4 rounds
pvc – 5 pound Overhead squat, 3 reps
Burpees, 5 reps
pvc – 5 pound Power snatch, 7 reps
12″ Box Jumps, 9 reps

Cash out:
Big Dawgs and The Porch:
20 Back extension
1:30 L-sit
20 Back extensions

Pack and Puppies:
20 Back extension
1:30 L-sit
20 Back extensions

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