CrossFit Kids/Preschool

Warm Up:

Obstacle Course

Skill:

Squat

Fast Floppy

WOD:

Fast Floppy Relay

Game:

Volcano Monster

CrossFit Kids

Warm up: 

Simon Says 

Focus: 

Pullups 

Wod:

2 Rounds For Time: 

15 Box Jumps 

15 Walking Lunges 

15 Russian Kettlebell swings 

15 pull ups 

15 burpees 

15 slam ball

CrossFit Teens

Warm Up: 

Row/Run/Dynamic 

 Skill: 

Deadlift 

WOD: 

20 Burpees 

10-1 Deadlifts 

1-10  Box jumps 

20 Burpees

CrossFit Kids

CrossFit Teens

Warm Up: 

Row, Dynamic Warm Up 

Skill: 

Atlas Stones 

WOD: 

5 Rounds for time:

200m Run 

5 Atlas Stones (70/110) 

10 SlamBalls (35)

CrossFit Kids

Freeze Faces

Warm Up:

Lava rock jumps

Roll

Agility ladder

Castle 

(5 Squats, 5 Push ups, 10 Jumping Jacks)

WOD:

5 rounds of

5 Box Jumps

bear crawl

5 Air Squats

bear crawl 

Game:

Squat Freeze Tag

and 

Duck Duck Goose

CrossFit Kids

Warm up: 

Agility ladder 

Med ball run 

Skill focus: 

snatch 

WOD: 

Amrap in 8 minutes 

5 box jump 

10 push up 

15 sit ups 

Every minute on the minute stop and do 2 burps 

Cash out: 

Prowler push/pull

CrossFit Teens

Warm Up: 

Run, Sandbag/Box Jumps

Skill:

Back Squats

Wod:

 WOD 1. Bring Sally Up

 WOD 2. Barbell Complex 

AMRAP 

8 Hang Cleans

8 Hang Clean and Jerks 

8 Hang Cleans

CrossFit Kids WOD

Warmup: 

5 min 

5 super-slow squats 

forward roll 

5 walking lunges 

bear crawl 

 Focus/skill: 

OHS 

Wod:

 6 min AMRAP 

10 single unders 

10 oh squats