Wednesday, September 11,  2013

CrossFit Kids
CrossFit Kids action

CrossFit Kids North Atlanta

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
5 perfect squats => 5 burpees => 5 perfect squats => 2 forward rolls => bear crawl across balance beam => 2 forward rolls => basic dot drill x 10 => 3 broad jumps

Elementary and Preschool:
3x or 5:00
5 super-slow squats => 5 burpees => 5 super-slow squats => 2 forward rolls => bear crawl across balance beam => 2 forward rolls => basic dot drill x 10 => 3 broad jumps

WOD –
Varsity:
20:00 AMRAP
7 push presses, 95#/65#
100-meter run
7 overhead squats, 95#/65#
100-meter run

Junior Varsity:
20:00 AMRAP
7 push presses, 55#/45#
100-meter run
7 overhead squats, 55#/45#
100-meter run

Novice:
15:00 AMRAP
7 push presses, 35#/25#
100-meter run
7 overhead squats, 35#/25#
100-meter run

Elementary:
10:00 AMRAP
7 push presses, unloaded-10#
50-meter run
7 squats, unloaded#
50-meter run

Preschool:
5:00 AMRAP
5 push presses, unloaded
5 squats
25-meter run

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3x
10 Bulgarian squats, each leg
10 toes-to-bar
Then
Couch stretch
Pigeon stretch
Banded shoulder distraction

Elementary and Preschool:
2x
3 wall walk-ups
10 sit-ups

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