Saturday, January 5th 2013


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.
Come check it out! Contact .(JavaScript must be enabled to view this email address) for more information.

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
Army crawl => alligator crawl => 5 push-ups => forward roll => 10 squats => 100-meter run

Elementary and Preschool:
3x or 5:00
Army crawl => alligator crawl => 5 push-ups => forward roll => 10 squats => 100-meter run

WOD –
Varsity:
“Karen”
150 wall ball shots, 20#/14#

Junior Varsity:
“Karen”
150 wall ball shots, 14#/10#

Novice:
“Karen”
150 wall ball shots, 10#/8#

Elementary:
“Li’l Karen”
5 rounds
1:00 wall ball shots, dodgeball-6#
Rest 1:00 between rounds.

Preschool:
“PeeWee Karen”
3 rounds
1:00 wall ball shots, dodgeball
Rest 1:00 between rounds.

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
5:00
Planche practice

Elementary and Preschool:
5:00
Plank and planche practice

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