Sunday, January 13th 2013

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.
Come check it out! Contact .(JavaScript must be enabled to view this email address) for more information.

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
5-meter plank walk => 2 forward rolls => monkey bar pass => basic dot drill x 10 => 50-meter high-knee skip => 50-meter back pedal

Elementary and Preschool:
3x or 5:00
Plank walk => forward roll => monkey bar pass or 4 monkey hangs => basic dot drill x 10 => 25-meter high-knee skip => 25-meter back pedal

WOD –
Varsity:
5 rounds
25 squats
10 handstand push-ups
25 box jumps, 24”/20”

Junior Varsity:
5 rounds
25 squats
5 handstand push-ups
25 box jumps, 24”/20”

Novice:
5 rounds
25 squats
3 handstand push-ups
25 box jumps, 24”/20”

Elementary:
3 rounds
10 squats
10 hand-release push-ups or 3 wall walk-ups
10 box jumps, 12”-24”

Preschool:
3 rounds
5 squats
5 push-ups or 2 wall walk-ups
5 box jumps, 10”-12”

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3 x
10 good mornings, PVC-45#
25 sit-ups

Elementary and Preschool:
2 x
5 good mornings, unloaded-PVC
10 sit-ups

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