Sunday, December 16th 2012

CrossFit Kids

CrossFit Kids action

CrossFit For Hope:
SAT Prep-Mental Fitness

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. 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:
5:00
Basic dot drill x 10 => agility ladder => 5 D-ball slams => 5 burpees => 5 pull-ups

Elementary and Preschool:
5:00
Basic dot drill x 10 => agility ladder => 5 D-ball slams => 5 burpees => 4 monkey hangs

WOD –
Varsity:
3 x 5:00 AMRAP
10 goblet squats, 24kg/16kg
10 box jumps, 24”/20”
10 double-unders
Rest 2:00 between cycles.

Junior Varsity:
3 x 5:00 AMRAP
10 goblet squats, 16kg/12kg
10 box jumps, 24”/20”
10 double-unders
Rest 2:00 between cycles.

Novice:
3 x 5:00 AMRAP
10 goblet squats, 12kg/8kg
10 box jumps, 24”/20”
10 double-unders
Rest 2:00 between cycles.

Elementary:
2 x 3:00 AMRAP
10 goblet squats, up to 4kg, or squats
10 box jumps, 12”-24”
10 double-unders or single-unders
Rest 2:00 between cycles.

Preschool:
5:00 AMRAP
5 goblet squats, 16kg/12kg
5 box jumps, 10”-12”
5 side-to-side hops

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
8:00 EMOM
Handstand push-ups

Elementary and Preschool:
5:00 EMOM
2 wall walk-ups

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