CrossFit Teens

Warm Up:
Drive the bus and 500m row

Skill:
Hang snatch/Snatch from blocks @ 45#

Wod:
1 hs then 1 ohs x 5 @ 35#

Skill:

Bench
3x3 @ 45/55/65

Core:
3x10 wall ball situps 12#

Preschool Class

Warm Up:

CrossFit Baseball

Skill:

Box Jump

WOD:

5 Rds 

5 Box Jumps

Bear Crawl 

5 Push-ups

Game:

Duck Duck Goose

CrossFit Kids

Warm up:
Dynamic drills

Skill:
Deadlift

WOD:
3 rounds for time of
30 single unders
100m farmers walk

CrossFit Kids

Warm Up:

3 rounds

10 jumping jacks

1 broad jump

10 squats

1 broad jump

10 mountain climbers

Skillwork:

Wallball

WOD:

4 rounds:

250 m row

10 wallballs 

Game:

CF Bowling

Teens Class

Warm Up:

Dynamic Drills
 

Skill/Strength:

Shoulder Press

WOD:

3 Rounds for time of:

200M Farmers Walk

20 KBS

20 Goblet Squats

CrossFit Kids

CrossFit Kids

Warm up:
Musical med balls

Wod:
Fran jr: 15-9-3
Thrusters and ring rows

Game:
CrossFit bowling