Thursday, September 30th 2010

CrossFit Kids – Wallball

CrossFit Kids action

CrossFit Kids – Sri Ram Ashram

What is the product of CrossFit Kids? (Video)

Buy in (Demo)
Big Dawgs and The Porch:
3 x
5 Box jump snake => 5 Jump to support => 5 Cartwheels

Pack and Puppies:
3 x
3 Box jump snake => 3 Jump to support => 3 Cartwheels

WOD (Demo)
Big Dawgs:
As Many Rounds As Possible in 12 minutes of:
3 Freestanding handstand push ups
5 Pull ups
10 Rock up squats (aka Joker squats)

The Porch:
As Many Rounds As Possible in 12 minutes of:
3 Handstand push ups (support on the wall expected)
5 Pull ups
10 Rock up squats (aka Joker squats)

Pack:
As Many Rounds As Possible in 10 minutes of:
3 Handstand push ups (progressions okay)
5 Pull ups (beginner and assisted okay)
10 Rock up squats (aka Joker squats)

Puppies:
As Many Rounds As Possible in 8 minutes of:
3 Handstand push ups (progressions okay)
5 Pull ups (beginner and assisted okay)
10 Rock up squats (aka Joker squats)

Cash out
Big Dawgs and The Porch:
2 x
Basic Dot Drill, 10 times
10 T plank holds
25 Sit ups

Pack and Puppies:
2 x
Basic Dot Drill, 10 times
10 T plank holds
25 Sit ups

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