Sunday, July 3rd 2011

CrossFit Kids – Fitness

CrossFit Kids action

CrossFit Kids – BNI

Buy in (Demo)
Big Dawgs and The Porch:
3 x
5 Box jump snake => 5 Jump to support => 5 Cartwheels

Pack and Puppies:
3 x
3 Box jump snake => 3 Jump to support => 3 Cartwheels

WOD (Demo)

Big Dawgs:
7 Rounds
5 Strict pull ups
10 Squat clean, 25-35 pounds

The Porch:
5 Rounds
5 Strict pull ups
10 Squat clean, 20-25 pounds

The Pack:
5 Rounds
5 Pull ups (Beginner, assisted or kipping okay)
10 Squat clean, 10-15 pounds

Puppies:
5 Rounds
5 Pull ups (Beginner, assisted or kipping okay)
10 Squat clean, pvc-5 pounds

Cash out
Big Dawgs and The Porch:
2 x
Basic Dot Drill, 10 times
10 T plank holds
25 Sit ups

Pack and Puppies:
2 x
Basic Dot Drill, 10 times
10 T plank holds
25 Sit ups

Everyone:
Study or read for 15 minutes directly after the workout

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