Sunday, January 10th 2010

CrossFit Kids – Hurdle!

CrossFit Kids action

Buy in
Big Dawgs and The Porch:
5:00 or 3 rounds
200 M run
1 Handstand
3 Forward rolls
6 Pull ups

Pack and Puppies:
5:00 or 3 rounds
200 M run
1 Handstand
3 Forward rolls
6 Pull ups

Big Dawgs:
Using the Tabata protocol of 20 seconds of work followed by 10 seconds of rest, perform the following:
8 rounds Tabata Sprints
8 Rounds Tabata Squats
8 Rounds Tabata Sprints on a rower

The Porch:
Using the Tabata protocol of 20 seconds of work followed by 10 seconds of rest, perform the following:
6 rounds Tabata Sprints
8 Rounds Tabata Squats
6 Rounds Tabata Sprints on a rower

Pack:
Using the Tabata protocol of 20 seconds of work followed by 10 seconds of rest, perform the following:
4 rounds Tabata Sprints
6 Rounds Tabata Squats
4 Rounds Tabata Sprints on a rower

Puppies:
Using the Tabata protocol of 20 seconds of work followed by 10 seconds of rest, perform the following:
4 rounds Tabata Sprints
4 Rounds Tabata Squats
4 Rounds Tabata Sprints on a rower

Cash out
Big Dawgs and The Porch:
50 Sit ups
25 Toes to bar
Max L sit

Pack and Puppies:
35 Sit ups
15 Toes to bar
Max L sit

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