Wednesday, November 23rd 2011

CrossFit Kids

CrossFit Kids action

CrossFit Kids Zone

Buy in (Demo)
Varsity, Junior Varsity and Novice:
2 x
Partner hop around your partner 6 times
15 squats

Pack and Puppies:
2 x
Partner hop around your partner 3 times
10 squats

WOD (Demo)

“GD”

Varsity:
AMRAP in 15
3 Thrusters, Boys 135#/ Girls 95#
7 Burpees
10 Double unders

Big Dawgs:
AMRAP in 15
3 Thrusters, 55-65#
7 Burpees
10 Double unders

The Porch:
AMRAP in 15
3 Thrusters, 25-35#
7 Burpees
10 Double unders

Pack:
AMRAP in 12
3 Thrusters, 10-15#
7 Burpees
10 Double unders

Puppies:
AMRAP in 10
3 Thrusters, pvc-5#
7 Burpees
10 Double unders

**** If you are unable to do double unders you can sub side to side hops over a small hurdle

Cash out
Big Dawgs and The Porch:
3 x
Max L hang
3 Bear crawl L patterns
3 Forward rolls

Pack and Puppies:
3 x
Max L hang
3 Bear crawl L patterns
3 Forward rolls

Everyone:
Study or read for 15 minutes directly after the workout

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