Tuesday, December 29th 2009

CrossFit Kids – Throw

CrossFit Kids action

CrossFit Kids – Gut Check

Big Dawgs and The Porch:
3 x or 5:00
100 M run => Sprint 20 M => 180 degree turn run backwards 20 M => 180 degree turn sprint 20 M => High knee Skip 20 M => 180 degree turn high knee skip backwards 20 M => Basic Dot Drill 10 Times

Pack and Puppies:
3 x or 5:00
50 M run => Sprint 10 M => 180 degree turn run backwards 10 M => 180 degree turn sprint 10 M => High knee Skip 10 M => 180 degree turn high knee skip backwards 10 M => Basic Dot Drill 10 Times

“Jenny and Charity”

Big Dawgs:
AMRAP in 15 Minutes:
3 Muscle ups
6 Power Clean and Jerks, 45#
9 Wall Ball, 14# (8′ target)

The Porch:
AMRAP in 15 Minutes:
3 Muscle ups (Seated, Jumping okay)
6 Power Clean and Jerks
9 Wall Ball, 10-12# (7-8′ target)

Pack:
AMRAP in 12 Minutes:
3 Muscle ups (Seated, Jumping okay)
6 Power Clean and Jerks
9 Wall Ball, 8-10# (6-7′ target)

Puppies:
AMRAP in 10 Minutes:
3 Muscle ups (Seated, Jumping, or Squat okay)
6 Power Clean and Jerks
9 Wall Ball, 3-5# (5-6′ target)

Cash out:
Big Dawgs and The Porch:
2 x
1:00 Jump rope
15 Toes to bar
20 Sit ups

Pack and Puppies:
2 x
1:00 Jump rope
10 Toes to bar (or progressions)
10 Sit ups

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