Wednesday, November 14th 2012

CrossFit Kids

CrossFit Kids action

Africa Initiatives

The CrossFit for HOPE Teen Competition at the Los Angeles Fitness Expo is coming January 20, 2013. Watch our Web site and the CrossFit Kids Facebook page for information.
Please direct questions to .(JavaScript must be enabled to view this email address)

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
10 walking lunges => 3 strict pull-ups => basic dot drill x 10 => 10 squats
Elementary and Preschool:
3x or 5:00
6 walking lunges => 4 monkey hangs => basic dot drill x 10 => 6 squats

WOD –
Varsity:
8:00 AMRAP
250-meter row
7 front squats, 115#/85#

Junior Varsity:
8:00 AMRAP
250-meter row
7 front squats, 55#/45#

Novice:
8:00 AMRAP
250-meter row
7 front squats, 35#/25#

Elementary:
8:00 AMRAP
100-meter run
7 front squats, unloaded-10#

Preschool:
5:00 AMRAP
50-meter run
7 front squats, unloaded

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
6:00 EMOM
Knees-to-elbow

Elementary and Preschool:
3 x
5 knees-to-elbows or knee raises

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