Sunday, March 9, 2014

CrossFit Kids
CrossFit Kids action

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x
Max set strict handstand push-ups (no kipping, legs remain straight, feet must start and finish against wall)
200-meter run

Preteen:
3x or 5:00
10 jumping jacks => forward roll => 10 squats => 2 cartwheels => 10 mountain climbers => forward roll => 10 grasshoppers

Elementary:
3x or 5:00
Bear crawl => forward roll => alligator crawl => forward roll => 5 super-slow squats => 3 broad jumps => 25-meter skip => 25-meter side shuffle

Preschool:
3x or 5:00
Bear crawl => forward roll => 5 jumping jacks => 3 jump and spins => duck walk

WOD –
Varsity:
3 rounds
1000-meter row
25 burpees

Junior Varsity:
3 rounds
1000-meter row
25 burpees

Novice:
3 rounds
750-meter row
25 burpees

Preteen:
3 rounds
500-meter row
25 burpees

Elementary:
6:00 AMRAP
100-meter row
10 burpees

Preschool:
4:00 AMRAP
10-meter skip => 3 burpees
10-meter giant steps => ball toss and retrieve
10-meter bunny hop => ball kick and retrieve

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3x
Max set strict ring dips (no kipping, legs must remain straight and in front of the body)
Max set toes-to-bar

Preteen:
5:00-10:00
Practice ring dips
Practice toes-to-bar

Elementary:
5:00-10:00
Power ball

Preschool:
3:00-5:00
Duck, duck, goose

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