Sunday, September 19th 2010

CrossFit Kids – Flip

CrossFit Kids action

CrossFit Kids – Brand X

WOD Demo

Buy in
Big Dawgs and The Porch:
3 x
10 Side to side hops => 5 Handstand Holds/attempts => 2 Forward rolls => 25 M Lat Shuffle => 25 M Back pedal

Pack and Puppies:
3 x
10 Side to side hops => 3 Handstand Holds/attempts => 2 Forward rolls => 15 M Lat Shuffle => 15 M Back pedal

Big Dawgs:
5 Rounds
10 Rt. arm dumbbell hang power snatch, 25#
15 M Overhead walking lunge
10 Lt. arm dumbbell hang power snatch, 25#
15 M Overhead walking lunge

The Porch:
5 Rounds
10 Rt. arm dumbbell hang power snatch, 15-20#
15 M Overhead walking lunge
10 Lt. arm dumbbell hang power snatch, 15-20#
15 M Overhead walking lunge

The Pack:
5 Rounds
10 Rt. arm dumbbell hang power snatch, 8-10#
15 M Overhead walking lunge
10 Lt. arm dumbbell hang power snatch, 8-10#
15 M Overhead walking lunge

Puppies:
5 Rounds
10 Rt. arm dumbbell hang power snatch, 3-5#
15 M Overhead walking lunge
10 Lt. arm dumbbell hang power snatch, 3-5#
15 M Overhead walking lunge

Cash out
Big Dawgs and The Porch:
25 Sit ups
Max One arm hang
25 Sit ups
Max One arm hang

Pack and Puppies:
25 Sit ups
Max One arm hang
25 Sit ups
Max One arm hang

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