Thursday, January 17th 2013

CrossFit Kids

CrossFit Kids action

CrossFit Practice Kids

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
5 burpees => forward roll => army crawl => basic dot drill x 10 => 200-meter run

Elementary and Preschool:
3x or 5:00
5 burpees => forward roll => army crawl => basic dot drill x 10 => 100-meter run

WOD –
Varsity:
5 rounds
3 thrusters, 145#/100#
6 chest-to-bar pull-ups
24 double-unders

Junior Varsity:
5 rounds
3 thrusters, 65#/55#
6 chest-to-bar pull-ups
24 double-unders

Novice:
5 rounds
3 thrusters, 45#/35#
6 strict pull-ups
24 double-unders

Elementary:
5 rounds
6 thrusters, unloaded-10#
12 monkey hangs
24 double-unders or single-unders

Preschool:
3 rounds
6 thrusters, unloaded
6 monkey hangs
6 side-to-side hops over 6” hurdle

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
5:00
Front lever practice

Elementary and Preschool:
5:00
Ring play

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