Tuesday, January 12th 2010

CrossFit Kids – Knee alignment

CrossFit Kids action

CrossFit Kids Certification seminar

Buy in
Big Dawgs and The Porch:
4 X
10 Side to Side hop over small barrier =>10 Sprawls => 25 M Sprint => 25 M Back pedal

Pack and Puppies:
4 X
5 Side to Side hop over small barrier =>5 Sprawls => 15 M Sprint => 15 M Back pedal

Big Dawgs:
Max Reps Overhead Squat, 45#
3 Rounds
30 Box jumps, 24″
15 Pull ups

The Porch:
Max Reps Overhead Squat, 25-35#
3 Rounds
30 Box jumps, 20″
15 Pull ups

Pack:
Max Reps Overhead Squat, 10-15#
3 Rounds
30 Box jumps, 15-20″
15 Pull ups (assisted or beginner pull ups okay)

Puppies:
Max Reps Overhead Squat, pvc-5#
3 Rounds
20 Box jumps, 12-15″
10 Pull ups

Cash out:
Big Dawgs and The Porch:
2 x
35 M Roving plank
5 Handstand attempts

Pack and Puppies:
2 x
15 M Roving plank
3 Handstand attempts

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