Tuesday, September 29th 2009

CrossFit Kids – Burgener warm up

CrossFit Kids action

Buy in
Big Dawgs and The Porch:
3 x or 5:00
3 Forward rolls => run across balance beam => 50 M run => Lateral shuffle 25 M => Switch sides and lateral shuffle 25 M => Agility ladder four step => 10 Box jumps

Pack and Puppies:
2 x or 5:00
2 Forward rolls => run across balance beam => 30 M run => Lateral shuffle 15 M => Switch sides and lateral shuffle 15 M => Agility ladder four step => 10 Box jumps

Big Dawgs:
9 Thrusters, 45-55#
9 Pull ups
Run 400 M
15 Thrusters, 45-55#
15 Pull ups
Run 400 M
21 Thrusters, 45-55#
21 Pull ups

The Porch:
9 Thrusters, 25-35#
9 Pull ups
Run 400 M
15 Thrusters, 25-35#
15 Pull ups
Run 400 M
21 Thrusters, 25-35#
21 Pull ups

Pack:
9 Thrusters, 10-15#
9 Pull ups (Beginner or Assisted okay)
Run 200 M
15 Thrusters, 10-15#
15 Pull ups (Beginner or Assisted okay)
Run 200 M
21 Thrusters, 10-15#
21 Pull ups (Beginner or Assisted okay)

Puppies:
9 Thrusters, pvc-10#
9 Pull ups (Beginner or Assisted okay)
Run 200 M
12 Thrusters, pvc-10#
12 Pull ups (Beginner or Assisted okay)
Run 100 M
15 Thrusters, pvc-10#
15 Pull ups (Beginner or Assisted okay)

Cash out
Big Dawgs and The Porch:
Max T hold right side
15 Ring rows
Max T hold left side
15 Ring rows

Pack and Puppies:
Max T hold right side
10 Ring rows
Max T hold left side
10 Ring rows

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