Thursday, January 10th 2013

CrossFit Kids

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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.
Come check it out! Contact .(JavaScript must be enabled to view this email address) for more information.

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
Box jump snake => 10 squats => 3 broad jumps => dip walk => agility course => 50-meter side shuffle => 50-meter back pedal

Elementary and Preschool:
3x or 5:00
Box jump snake => 5 squats => broad jump => 3 jumps-to-support => agility course => 25-meter side shuffle => 25-meter back pedal

WOD –
Varsity:
15:00 AMRAP
30 double-unders
10 burpees
10 pull-ups
100-meter run

Junior Varsity:
15:00 AMRAP
30 double-unders
10 burpees
10 pull-ups
100-meter run

Novice:
15:00 AMRAP
30 double-unders
10 burpees
10 pull-ups
100-meter run

Elementary:
6:00 AMRAP
15 double-unders or single-unders
6 burpees
6 pull-ups (progressions or assisted okay)
50-meter run

Preschool:
5:00 AMRAP
5 side-to-side hops over 6” hurdle
3 burpees
3 pull-ups (progressions or assisted okay)
25-meter run

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3 x
10’ handstand walk to wall and perform 1-3 handstand push-ups

Elementary and Preschool:
5:00
Handstand practice

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