Wednesday, October 9,  2013

CrossFit Kids Teen
CrossFit Kids action
Cynergy CrossFit Kids

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
3-5 strict pull-ups => balance beam bear crawl => 2 forward rolls => 10 one-legged forward-backward hop]s, each leg => 2 cartwheels => 3 broad jumps => 5 push-ups => 10 mountain climbers
Elementary and Preschool:
3x or 5:00
4 monkey hangs => balance beam bear crawl => 2 forward rolls => 10 one-legged forward-backward hop]s, each leg => 2 cartwheels => 3 broad jumps => 5 push-ups => 10 mountain climbers

WOD –
Varsity:
5 rounds
7 hang power cleans, 135#/95#
200-meter run
21 squats
250-meter row

Junior Varsity:
5 rounds
7 hang power cleans, 55#/45#
200-meter run
21 squats
250-meter row

Novice:
4 rounds
7 hang power cleans, 35#/25#
200-meter run
21 squats
250-meter row

Elementary:
3 rounds
5 hang power cleans, unloaded-10#
75-meter run
15 squats
100-meter row

Preschool:
3 rounds
5 hang power cleans, unloaded
5 squats
25-meter run

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
8:00 EMOM
Rope climbs

Elementary:
5:00-10:00
Rope climbing practice

Preschool:
5:00-10:00
Rope climbing practice

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