Saturday, November 3rd 2012

CrossFit Kids

CrossFit Kids action

http://infantswim.com

The CrossFit for HOPE Teen Competition 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
Box jump snake => 2 forward rolls => dip walk => 50-meter high-knee skip => 50-meter run => basic dot drill x 10

Elementary and Preschool:
3x or 5:00
Box jump snake => forward roll => dip walk => 25-meter high-knee skip => 25-meter run => basic dot drill x 10

WOD –
Varsity:
4 x 5:00 AMRAP
3 strict pull-ups
9 squats
27 double-unders
Rest 2:00 between cycles.

Junior Varsity:
4 x 5:00 AMRAP
3 strict pull-ups
9 squats
27 double-unders
Rest 2:00 between cycles.

Novice:
4 x 5:00 AMRAP
6 pull-ups
9 squats
27 double-unders
Rest 2:00 between cycles.

Elementary:
2 x 5:00 AMRAP
3 pull-ups (progressions or assisted okay)
9 squats
12 double-unders or single-unders
Rest 2:00 between cycles.

Preschool:
5:00 AMRAP
3 pull-ups (progressions or assisted okay)
6 squats
9 side-to-side hops over 6” hurdle

Cooldown/Skill –
Varsity:
GHD sit-up skill work

Junior Varsity and Novice:
3 x
25 sit-ups
10 hollow rocks

Elementary and Preschool:
2 x
10 sit-ups

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