Thursday, December 1st, 2011

CrossFit Teens

CrossFit Kids action

Buy in
Varsity, Junior Varsity and Novice:
200 M
10 Squats
100 M
10 Push ups
100 M
10 Squats
200 M

Pack and Puppies:
100 M
5 Squats
50 M
5 Push ups
50 M
5 Squats
100 M

Varsity:
AMRAP in 20 minutes
Sprint 100M
10 Thrusters, Boys 65 pounds, Girls 45 pounds
10 Burpees

Junior Varsity
AMRAP in 15 minutes
Sprint 100M
10 Thrusters 45#
10 Burpees

Novice
AMRAP in 15 minutes
Sprint 100M
10 Thrusters 25-35#
10 Burpees

Pack
AMRAP in 15 minutes
Sprint 100M
10 Thrusters 10-15#
10 Burpees or Squat Thrusts

Puppies
AMRAP in 10 minutes
Sprint 50M
10 Thrusters PVC -10#
10 Burpees or Squat Thrusts

Cash out:
Varsity, Junior Varsity and Novice:
1:00 total L-Sit
3 Muscle ups or Progressions

Pack and Puppies:
30 seconds total L-Sit
3 Muscle ups or Progressions

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