Wednesday, January 9th 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 or 5:00
Bear crawl => forward roll => precision jump => monkey bar pass => basic dot drill x 10 => 5 burpees

Elementary and Preschool:
3x or 5:00
Bear crawl => forward roll => precision jump => monkey bar pass or 4 monkey hangs => basic dot drill x 10 => 5 burpees

WOD –
Varsity:
5 rounds
1 rope climb
10 knees-to-elbows
12 dumbbell push presses, 35#/30#

Junior Varsity:
5 rounds
1 rope climb
10 knees-to-elbows
12 dumbbell push presses, 30#/25#

Novice:
5 rounds
1 rope climb
10 knees-to-elbows
12 dumbbell push presses, 25#/20#

Elementary:
3 rounds
1 beginner rope climb
5 knees raises
6 dumbbell push presses, unloaded-5#

Preschool:
3 rounds
1 beginner rope climb
5 knees raises
5 push presses, unloaded

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3 x
20’ wheel barrow walk

Elementary and Preschool:
3 x
10’ wheel barrow walk

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