Tuesday, December 25th 2012

CrossFit Kids

CrossFit Kids action

Happy Holidays!

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:
5:00
2 forward rolls => bear crawl => dip walk => agility ladder => basic dot drill x 10 => 100-meter run

Elementary and Preschool:
5:00
Forward roll => bear crawl => dip walk => agility ladder => basic dot drill x 10 => 50-meter run

WOD –
Varsity:
12:00 AMRAP
12 push jerks, 95#/65#
25 double-unders
12 wall ball shots, 20#/14#

Junior Varsity:
12:00 AMRAP
12 push jerks, 55#/45#
25 double-unders
12 wall ball shots, 14#/10#

Novice:
12:00 AMRAP
12 push jerks, 35#/25#
25 double-unders
12 wall ball shots, 10#/8#

Elementary:
6:00 AMRAP
6 push jerks, unloaded-10#
12 double-unders or single-unders
6 wall ball shots, 4#-8#

Preschool:
5:00 AMRAP
5 push jerks, unloaded
10 side-to-side hops over 6” hurdle
5 wall ball shots, dodgeball

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
5:00
Pistol squat practice

Elementary and Preschool:
5:00
Pistol squat practice

Leave a Reply

*

captcha

Please enter the CAPTCHA text