Sunday, November 11th 2012

CrossFit Kids

CrossFit Kids action

SAT Prep

The CrossFit for HOPE Teen Competition 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:
3x or 5:00
10 lunge steps => 2 forward rolls => 10’ handstand walk or 2 wall walk-ups => 50-meter high-knee skip => 50-meter carioca

Elementary and Preschool:
3x or 5:00
6 lunge steps => forward roll => wall walk-up => 25-meter high-knee skip => 25-meter carioca

WOD –
Varsity:
3 x 5:00 AMRAP
5 deadlifts, 185#/130#
10 burpees
15 squats
Rest 2:00 between cycles.

Junior Varsity:
3 x 5:00 AMRAP
5 deadlifts, 115#/75#
10 burpees
15 squats
Rest 2:00 between cycles.

Novice:
3 x 5:00 AMRAP
5 deadlifts, 75#/55#
10 burpees
15 squats
Rest 2:00 between cycles.

Elementary:
8:00 AMRAP
5 deadlifts, unloaded-8# kettlebell
7 burpees
9 squats

Preschool:
5:00 AMRAP
5 deadlifts, unloaded
5 burpees
5 squats

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
6:00 EMOM
Rope climbs

Elementary and Preschool:
5:00
Rope climbing practice

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