Wednesday, January 2nd 2013

CrossFit Kids

CrossFit Kids action

CrossFit For Hope: Kenya Initiative

The New 2012 CFK Lesson Plans for Middle and High School- Teen and PreTeen are now available in the CrossFit Kids store.

The Gauntlet at the Los Angeles Fitness Expo is coming January 20, 2013.
Come check it out! Contact .(JavaScript must be enabled to view this email address) for more information.

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x
Burgener warm-up
10 partner jumps

Elementary and Preschool:
2x
Burgener warm-up
10 partner jumps

WOD –
Varsity:
21-15-9
Hang power clean, 95#/65#
42-30-18
Burpees

Junior Varsity:
21-15-9
Hang power clean, 55#/45#
42-30-18
Burpees

Novice:
21-15-9
Hang power clean, 35#/25#
42-30-18
Burpees

Elementary:
12-9-6
Hang power clean, unloaded-10#
15-12-9
Burpees

Preschool:
9-6-3
Hang power clean, unloaded
9-6-3
Burpees

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
8:00 EMOM
Strict pull-ups

Elementary and Preschool:
5:00
Pull-up practice

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