Wednesday, February 27th 2013

CrossFit Kids action
CrossFit Agoge Kids

The 2012 CFK Lesson Plans for middle and high school–Teen and preteen are now available in the CrossFit Kids store.

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
Bear crawl => 2 forward rolls => balance beam => 3 broad jumps => 50-meter back pedal => 50-meter carioca

Elementary and Preschool:
Bear crawl => forward roll => balance beam => 3 broad jumps => 25-meter back pedal => 25-meter carioca

WOD –
Varsity:
5 rounds
200-meter run
5 one-arm overhead dumbbell lunges, 35#/30#, each arm
10 hand-release push-ups
20 squats

Junior Varsity:
5 rounds
200-meter run
5 one-arm overhead dumbbell lunges, 25#/20#, each arm
10 hand-release push-ups
20 squats

Novice:
3 rounds
200-meter run
5 one-arm overhead dumbbell lunges, 20#/15#, each arm
10 hand-release push-ups
20 squats

Elementary:
3 rounds
100-meter run
5 one-arm overhead lunges, unloaded-5#, each arm
5 hand-release push-ups
10 squats

Preschool:
3 rounds
50-meter run
3 one-arm overhead lunges, unloaded, each arm
3 hand-release push-ups
5 squats

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3 x
5 skin-the-cats
Accumulate 0:30 in L-sit

Elementary and Preschool:
5:00
Ring play
L-sit attempts

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