Tuesday, May 27, 2014

CrossFit Kids Teen
CrossFit Kids action

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
Handstand walk or bear crawl => 2 cartwheels => 10 jumping jacks => 5 vertical jumps => 5 push-ups => 5 toes-to-bar => 100-meter run

Preteen:
3x or 5:00
Bear crawl => 2 cartwheels => 10 jumping jacks => 5 vertical jumps => 5 push-ups => 5 toes-to-bar => 100-meter run

Elementary:
3x or 5:00
Bear crawl => cartwheel => 10 jumping jacks => 5 vertical jumps => 3 push-ups => 3 knee raises => 50-meter run

Preschool:
3x or 5:00
Bear crawl=> forward roll => 5 jumping jacks => duck walk => crab walk

WOD –
Varsity:
Annie
50-40-30-20-10
Double-unders
Sit-ups

Junior Varsity:
Annie
50-40-30-20-10
Double-unders
Sit-ups

Novice:
Annie
50-40-30-20-10
Double-unders
Sit-ups

Preteen:
Annie
40-30-20-10-5
Double-unders or single-unders
Sit-ups

Elementary:
Lil Annie
25-20-15-10-5
Double-unders or single-unders
Sit-ups

Preschool:
4:00 AMRAP
3 tuck jumps => 10-meter skip
3 sit-ups => 10-meter bunny hop
3 super-slow squats => 10-meter angry gorilla walk

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
10:00 EMOM
Dips (ring or bar)

Mobility

Preteen:
5:00
Practice dips

Elementary:
5:00-10:00
Medicine shuttle run relays

Preschool:
3:00-5:00
Duck, duck, goose

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