Saturday, March 29, 2014

CrossFit Kids
CrossFit Kids action

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
10 lateral lunges => 15 double-unders =>10 walking lunges => Spiderman stretch => 10 one-legged side-to-side hops, each leg => handstand walk or bear crawl

Preteen:
3x or 5:00
10 lateral lunges => 15 double-unders or single-unders =>10 walking lunges => 10 one-legged side-to-side hops, each leg => handstand walk or bear crawl

Elementary:
3x or 5:00
Bear crawl => duck walk => crab walk => angry gorilla walk => inch worm => forward roll

Preschool:
3x or 5:00
Bear crawl => duck walk => crab walk => angry gorilla walk => inch worm => forward roll

WOD –
Varsity:
3 x 800-meter run
Rest 2:00 in between

Junior Varsity:
3 x 800-meter run
Rest 2:00 in between

Novice:
3 x 800-meter run
Rest 2:00 in between

Preteen:
3 x 400-meter run
Rest 2:00 in between

Elementary:
3 x 200-meter run
Rest 1:00 in between

Preschool:
3 rounds
15-meter run => running long jump
5-meter roving plank => 3 burpees

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
10:00
Mobility – lower-body focus

Preteen:
5:00-10:00
Rope climbing practice

Elementary:
5:00-10:00
Rope climbing practice

Preschool:
3:00-5:00
Tarzan rope swings

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