Wednesday, March 27th 2013

CrossFit Kids

CrossFit Kids action

Providing Hope for Drowning Prevention

The 2012 CFK Curriculum for middle and high school—teen and preteen are now available in the CrossFit Kids store.

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
10 PVC pass-throughs => 5 jumping jacks => 5 mountain climbers => 5 jumping jacks => 5 mountain climbers => 10 walking lunges with PVC held overhead => 25-meter bounding jumps => 25-meter run

Elementary and Preschool:
3x or 5:00
5 PVC pass-throughs => 5 jumping jacks => 5 mountain climbers => 5 jumping jacks => 5 mountain climbers => 5 walking lunges with PVC held overhead => broad jump

WOD –
Varsity:
8:00 AMRAP
250-meter row
7 push jerks, 135#/95#

Junior Varsity:
8:00 AMRAP
250-meter row
7 push jerks, 65#/55#

Novice:
8:00 AMRAP
250-meter row
7 push jerks, 45#/35#

Elementary:
6:00 AMRAP
50-meter row
7 push press, unloaded-10#

Preschool:
5:00 AMRAP
3 broad jumps
5 push press, unloaded

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
8:00 EMOM
3 strict pull-ups
2 handstand push-ups

Elementary and Preschool:
5:00
Pull-up practice
Handstand practice

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