Thursday, December 13th 2012

CrossFit Kids

CrossFit Kids action

CrossFit Kids Providence

The New 2012 CFK Lesson Plans for Middle and High School- Teen and PreTeen are now available in the CrossFit Kids store.

The Gauntlet 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
100-meter run => 10 side-to-side hops => basic dot drill x 10 => cartwheel => 10 lunge steps

Elementary and Preschool:
3x or 5:00
50-meter run => 10 side-to-side hops => basic dot drill x 10 => cartwheel => 10 lunge steps

WOD –
Varsity:
21-18-15-12-9-6-3
Pull-ups
Burpees
Squats
Rest 2:00, repeat.

Junior Varsity:
21-18-15-12-9-6-3
Pull-ups
Burpees
Squats
Rest 2:00, repeat.

Novice:
21-18-15-12-9-6-3
Pull-ups
Burpees
Squats
Rest 2:00, repeat.

Elementary:
12-9-6-3
Pull-ups (progressions or assisted okay)
Burpees
Squats
Rest 2:00, repeat.

Preschool:
9-6-3
Pull-ups (progressions or assisted okay
Burpees
Squats
Rest 2:00, repeat.

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
6:00 EMOM
Handstand push-ups

Elementary and Preschool:
3 x
3 wall walk-ups
6 sit-ups

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