Tuesday, March 26th 2013

CrossFit Kids

CrossFit Kids action
CrossFit Hanover Kids

The 2012 CFK Curriculum 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 lunge steps => bear crawl => cartwheel => box jump snake => 3 strict pull-ups => 10 squats => 50-meter carioca => 50-meter high-knee skip

Elementary and Preschool:
3x or 5:00
5 lunge steps => bear crawl => cartwheel => box jump snake => 2 monkey hangs => 5 squats => 25-meter carioca => 25-meter high-knee skip

WOD –
Varsity:
5 rounds
15 burpees
21 deadlifts, 185#/135#

Junior Varsity:
5 rounds
15 burpees
21 deadlifts, 115#/75#

Novice:
3 rounds
15 burpees
21 deadlifts, 75#/55#

Elementary:
3 rounds
5 burpees
10 deadlifts, unloaded-4kg kettlebell

Preschool:
3 rounds
5 burpees
5 deadlifts, unloaded

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3 x
1:00 handstand hold
1:00 plank hold

Elementary and Preschool:
3 x
1 wall walk-up
0:20-1:00 plank hold

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