CrossFit Kids

Warm up:
Tic-Tac toe relay

WoD:
3 rounds of the following station rotation- toes to bar, squat, ring row, burpee, box jump, row
Skill:
Double under

Cash out:
500m row

CrossFit Teens

WOD:

15 Minute AMRAP:

50 DU

12-9-6 

Wallballs

KBS
Box Jumps

CrossFit Kids

Warm up:
dynamic warm up

Skill: Back squat

WOD: 

with a clock running for 12 minutes complete- 4 minute amrap of hang clean and jerks, 4minutes of rowing, 4 minutes of deadlifts

CrossFit Kids Weightlifting

CrossFit King of Prussia had 13 young athletes compete at their first weightlifting meet yesterday. There were many top three finishes, PR's and amazing accomplishments. None of this would be possible without the dedication, determination and perseverance of all of our kids coaches, especially Steph and Paul.  Thank you so much for making our youth better.

Congratulations to Tre, Tommy, Greg, Austin, Carter, Ray, Josh, Kate, Jovina, Haley, Natalia, Jocelyne and Teagan..and to big kids Jim C and Gene!

CrossFit Kids

Warm up:
Forward rolls and agility ladder

WoD:
10 to 1
Overhead squats
Ring row

Skill work:
Wall climbs and handstands

CrossFit Kids

Warm up: 

 Musical Medballs/Med Ball Toss/Med Ball Pass Thru

WOD: 

Station Rotation

1 min at each station of:

Airdyne

Box Jumps
Situps
Row

Rest

Skill:

Rope Climb/Rope Pulls

Game:

Duck, Duck, Goose

CrossFit Kids

Warm Up:
Obstacle course

Skillwork:
Cartwheel

W.O.D:
10 minute AMRAP
Partner WOD
10 med ball tosses
20 air squats

Game:
Hot Feet

CrossFit Kids

Warm up:

Sprint drills

WOD:
AMRAO
1 burpee
3 box dips
5 KB Deadlifts

Skill: 

Rowing Races

Game: 

Football

CrossFit Kids

Warm Up:
Circuit relay

Skill: 

Cargo Net

WOD:
3 rounds for 30 seconds
Stations:
Kettlebell Deadlift
Slam Ball
Burpees
Sit ups
Rest

Game:
Simon Says

CrossFit Kids

Warm up: 

Agility ladder drills

WOD: 

AMC(cards)AP in 9 minutes
Heart= burpee, diamond= ring row, club= jumping jack, spade= push press, face cards= shuttle sprint

Skill: 

Dumbell snatch

Game: 

Farmers and lumberjacks

CrossFit Kids

Warm up:
Animal games

WOD:
AMRAP in 5 of

5 KB deadlifts

5 Box Jumps

5 situps

Skill:
Skin the Cat

Game: 

Potato sack races!!

Preschool Kids

Warm up: 

"Feed the birds"

 

Skill: 

Squat

 

WOD:

 5 rounds:  3 star jumps, 2 squats, 1 push-up 

Game: 

Treasure Chest

CrossFit Kids

Warm up: 

Create your own obstacle course
WOD: 

CrossFit baseball
Bat:5 box jumps, 1st base: 5 front squats, 2nd base: 5 kettle bell swings, 3rd base: 5 wall toss sit-ups
Skill: 

Skin the cat