Sunday, September 17th

CrossFit Kids
Rope Climbs








Big Dawgs:
3 rounds
Run 400M
15 Pull ups
100 Punches on heavy bag or 150 in the air
15 Hang Power Cleans X 20-25#

The Porch:
3 rounds
Run 400M
10 Pull ups
75 Punches on heavy bag or 100 in the air
15 Hang Power Cleans X 15-20#


Pack:
3 rounds
Run 200M
10 Pull ups or 12 Jumping pull ups
50 Punches on heavy bag or 75 in the air
12 Hang Power Cleans X 10-15#

Puppies:
3 rounds
Run 100M
5 Pull ups or 8 Jumping pull ups
35 Punches on heavy bag or 60 in the air
10 Hang Power Cleans X 5-10#


Muscle up progression from CrossFit Kids Sept. edition

CrossFit Kids Magazine