Preschool

Warm up: 
agility ladder hop through, crawl through, run through

Skill Focus: 
Squat

WOD: 
crawl under mat
2 jumps over rollers
run down over the mat
2 air squats on a plate.

Game: 

foam roller bowling.

Kids

 

Warm up:

Dynamic Drills

Skill Focus:

Bow! (Hip hinge) 

WOD:

AMRAP in 9 minutes 

Start with 1 rep and then add 1 more rep 

each round for each exercise 

Medball Clean

Kettlebell Swing 

Slam Ball

Burpee 

Game:

Medball Grab 

Teens

Warm up:

Med ball grab! 

Skill focus: 

Split jerk 

WOD:

Take 20 minutes to build to a 

heavy single or max in the split jerk

Then 

For 4 Rounds on a 1 minute clock 

3 split jerks (~65%) 

AMRAP burpees 

Rest 1 minute 

3 split jerks 

AMRAP box jumps 

Rest one minute 

Kids

Warm up:

CrossFit Baseball

Skill focus:

Jump rope

WOD:

Complete a 1 minute AMRAP of each movement, as a team. Rest 1 minute in between movements 

Single Unders 

Dumbbell snatch 

Single Unders

Single Arm Dumbbell Push Press

Single Unders 

Game:

Med ball shoot out

Teens

Warm up:

Med ball drills

Skill focus: 

Hip extension

WOD:

2 Rounds for Time of:

10 power snatch 

30 double unders 

15 push jerk 

30 double unders 

20 power cleans 

30 double unders 

Teens

Warm up: 

Playing Card Obstacle Course 

Skill focus:

Front squat 

WOD:

Front Squat 

Find 1 Rep Max or build to a heavy single 

Cash out:

For time 

21-15-9

Wall ball

Med ball sit up 

* EMOM including the first minute stop and do 7 kettlebell swings 

Kids

Warm up:

Plate jump/Card Pick

Skill focus:

Wall Ball

WOD:

AMRAP in 5 minutes 

5 wall balls

10 lateral hurdle jumps 

Game: 

Coaches choice