Thursday, March 14th 2013

CrossFit Kids
CrossFit Kids action
Big Horn CrossFit Kids doing log rolls

The 2012 CFK Lesson Plans for middle and high school—teen and preteen are now available in the CrossFit Kids store.

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
10 squats => 2 cartwheels => 5 burpees => 5 pull-ups => 10 vertical jumps => 10 mountain climbers => 3 broad jumps => 100-meter run

Elementary and Preschool:
3x or 5:00
5 squats => cartwheel => 5 burpees => 4 monkey hangs => 5 vertical jumps => 5 mountain climbers => 3 broad jumps => 100-meter run

WOD – Open WOD 13.2
Varsity:
10:00 AMRAP
5 shoulder-to-overhead, 115#/75#
10 deadlifts, 115#/75#
15 box jumps, 24”/20”

Junior Varsity:
10:00 AMRAP
5 shoulder-to-overhead, 55#/45#
10 deadlifts, 55#/45#
15 box jumps, 24”/20”

Novice:
10:00 AMRAP
5 shoulder-to-overhead, 35#/25#
10 deadlifts, 35#/25#
15 box jumps, 24”/20”

Elementary:
6:00 AMRAP
5 push press, unloaded-10#
5 deadlifts, unloaded-10#
5 box jumps, 12”-24”

Preschool:
5:00 AMRAP
3 push press, unloaded
4 deadlifts, unloaded
5 box jumps, 10”-12”

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
6:00 EMOM
Strict pull-ups

Elementary and Preschool:
5:00
Pull-up practice

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