Sunday, April 28th 2013

CrossFit Kids
CrossFit Kids action

http://crossfit81611.com/

The 2013 CrossFit Kids Elementary Curriculum is now available in the CrossFit Kids store.

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
Monkey bar pass => 5 perfect squats => balance beam => 5 perfect squats => precision jump => 5 perfect squats => 100-meter run

Elementary and Preschool:
3x or 5:00
Monkey bar pass => 5 super-slow squats => balance beam => 5 super-slow squats => precision jump => 5 super-slow squats => 50-meter run

WOD –
Varsity:
20:00 AMRAP
9 toes-to-bar
12 push-ups
15 wall ball shots, 20#/14#, 10’ target

Junior Varsity:
20:00 AMRAP
9 toes-to-bar
12 push-ups
15 wall ball shots, 14#/10#, 10’ target

Novice:
18:00 AMRAP
6 toes-to-bar
9 push-ups
12 wall ball shots, 10#/8#, 10’ target

Elementary:
10:00 AMRAP
6 toes-to-bar or knees-to-elbows or knee raises
8 push-ups
10 wall ball shots, dodgeball-6#, 6’-8’ target

Preschool:
5:00 AMRAP
3 knee raises
4 push-ups
5 wall ball shots, dodgeball, 5’-6’ target

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3 x
15’ handstand walk
Accumulate 30 seconds in L-sit

Elementary and Preschool:
3 x
2 wall walk-ups
Accumulate 10-30 seconds in tuck sit

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