Tuesday, November 6th 2012

CrossFit Kids

CrossFit Kids action

CrossFit For HOPE

The CrossFit for HOPE Teen Competition at the Los Angeles Fitness Expo is coming January 20, 2013. Watch our Web site and the CrossFit Kids Facebook page for information.
Please direct questions to .(JavaScript must be enabled to view this email address)

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
5 burpees => bear crawl => 2 forward rolls => 10 one-legged side-to-side hops, each leg => 3 broad jumps

Elementary and Preschool:
3x or 5:00
5 burpees => bear crawl => forward roll => 10 one-legged side-to-side hops, each leg => 2 broad jumps

WOD –
Varsity:
12:00 AMRAP
5 ring dips
15 wall ball shots, 20#/14#, 10’ target
100-meter run

Junior Varsity:
12:00 AMRAP
5 ring dips or bar dips
15 wall ball shots, 14#/10#, 10’ target
100-meter run

Novice:
12:00 AMRAP
5 bar dips
15 wall ball shots, 10#/18#, 8’-9’ target
100-meter run

Elementary:
8:00 AMRAP
6 push-ups
12 wall ball shots, 4#-6#, 5’-7’ target
75-meter run

Preschool:
5:00 AMRAP
4 push-ups
8 wall ball shots, dodgeball, 5’-6’ target
50-meter run

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
5:00
Ring handstand practice (two spotters)

Elementary and Preschool:
5:00
Wall walk-ups

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