Sunday, November 27th 2011

CrossFit Kids Teens

CrossFit Kids action

Varsity, Junior Varsity and Novice:
Bear crawl 35 M => Sprint 100 M => 15 Box jumps (or jumps over small hurdles) => 5 high hurdles or 10 tuck jumps

Pack and Puppies:
Bear crawl 25 M => Sprint 50 M => 10 Box jumps (or jumps over small hurdles) => 3 high hurdles or 6 tuck jumps

“Matt”

Varsity and Junior Varsity:
7 Rounds

10 Burpees
10 Pull ups

Novice:
5 Rounds

10 Burpees
10 Pull ups

Pack:
5 Rounds

8 Burpees
8 Pull ups (beginner or assisted okay)

Puppies:
5 Rounds

5 Burpees
5 Pull ups (beginner or assisted okay)

Buttercups:
5 Rounds

5 Squat thrusts
5 Beginner or assisted pull ups

Cash out
Varsity, Junior Varsity and Novice:
25 Sit ups
20 pvc deadlifts (time to work on your technique)
15 Toes to bar

Pack and Puppies:
15 Sit ups
10 pvc deadlifts (time to work on your technique)
5 Toes to bar

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

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