Wednesday, April 27th 2011

CrossFit Kids – BIG Fun

CrossFit Kids action

Broad Inclusive General Fitness, wrapped up in fun at CrossFit Kids – Agoge (Montrose)

Buy in (Demo)
Big Dawgs and The Porch:
3 x
Jump to support => Roll over => Sprint 25 M => Back Pedal 25 M=> Sprint 50 M => Precision jump => Handstand

Pack and Puppies:
2 x
Jump to support => Roll over => Sprint 25 M => Back Pedal 25 M=> Sprint 50 M => Precision jump => Handstand

WOD (Demo)

Varsity:
5 Rounds

10 Anyway shoulder to overhead, Boys 95 pounds/Girls 65 pounds
10 Box jumps, Boys 42″/Girls 36″

Big Dawgs:
5 Rounds

10 Anyway shoulder to overhead, 45-55#
10 Box jumps, 24″

The Porch:
5 Rounds

10 Anyway shoulder to overhead, 25-35#
10 Box jumps, 20-24″

Pack:
5 Rounds

10 Anyway shoulder to overhead, 10-15#
10 Box jumps, 15-20″

Puppies:
3 Rounds

10 Anyway shoulder to overhead, pvc-5#
10 Box jumps, 12-15″

Cash out
Big Dawgs and The Porch:
2:00
Max push ups then use the remaining time to do as many basic dot drills as you are able to

Pack and Puppies:
1:00
Max push ups then use the remaining time to do as many basic dot drills as you are able to

Everyone:
Study or read for 15 minutes directly after the workout

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