Wednesday, May 1st 2013


CrossFit Kids

CrossFit Kids action

CrossFit Kids KoP

The 2013 CrossFit Kids Elementary Curriculum is now available in the CrossFit Kids store.

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
Bear crawl => alligator crawl => army crawl => 2 cartwheels => precision jump => speed ladder => agility course => 100-meter run

Elementary and Preschool:
3x or 5:00
Bear crawl => alligator crawl => army crawl => 2 cartwheels => precision jump => speed ladder => agility course => 50-meter run

WOD –
Varsity:
12:00 AMRAP
15 wall ball shots, 20#/14#, 10’ target
15 box jumps, 24”/20”
15 kettlebell swings, 24kg/16kg

Junior Varsity:
12:00 AMRAP
15 wall ball shots, 14#/10#, 10’ target
15 box jumps, 24”/20”
15 kettlebell swings, 16kg/12kg

Novice:
12:00 AMRAP
12 wall ball shots, 10#/8#, 10’ target
12 box jumps, 24”/20”
12 kettlebell swings, 12kg/9kg

Elementary:
12:00 AMRAP
12 wall ball shots, dodgeball-6#, 6’-8’ target
15 box jumps, 12”-24”
15 kettlebell swings, 24kg/16kg

Preschool:
5:00 AMRAP
5 wall ball shots, dodgeball, 4’-6’ target
15 box jumps, 10”-12”
15 kettlebell swings, unloaded

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3x
30-second L-sit hold
10 hollow rocks

Elementary and Preschool:
3x
L-sit attempts
5 hollow rocks

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