Teens

Warm up: 

CrossFit Baseball 

Skill focus: 

power snatch 

WOD: 

Power snatch (work on technique or find a heavy single 

Then 

 For time: 30-20-10 

Hang power snatch (light) 

Front rack lunge

Kids

Warm up: 

CrossFit Baseball 

Skill focus: 

Dumbbell snatch 

WOD: 

 For time 30-20-10 

Dumbbell Snatch 

Walking lunge 

Game: 

Running tic Tac toe

Kids

Warm up: 

Partner Med ball drills 

Skill focus: 

Hollow hold and superman hold 

WOD: 

AMRAP in 10 minutes Teams of 4 complete the following with two people working at a time: 40 air squats 40 kettlebell swings 40 deadlifts 

 Game: 

Grab ball

Teens

Warm up: Partner Medball Drills 

Skill focus: hollow rocks (3 sets of 15) 

WOD: Test day: find a 3 rep max deadlift Then AMRAP in 8 minutes Kettle bell swing Air squat Start with two reps of each and add two more reps each round 

Cash out: EMOM for 4 minutes (4 strict pull ups)

Preschool

JUNGLE DAY 

Skill: Thrusters 

Warm up: 

Run down the gym 5 jumping jacks Run back 3 Thrusters 

‘Lion' crawl pushing ball down the gym 5 jumping jacks 

‘Lion' crawl pushing ball back 3 Monkey Squats

WOD: Run then call out Freeze 3 Burpees 

Repeat 3 times 

 Games: Volcano Tiger (Monster) Volcano (cookie) Monster What time is Lunch?

Preschool

Skill:
Planks and Wall Walks

Warm Up: 

Bring Sally Up push ups

WOD:
Run around the cones, call Freeze then do one of the following:

- 10 Jumping Jacks

- 5 Squats

- 3 burpees

Games:

Switch - children on either side of the room do 3 squats and switch sides (run, hop on one leg, side shuffles) on cue.

Duck Duck goose

Cookie Monster

Kids

Warm up: forwards and backwards drills

Skill focus: thruster 

WOD: 

Partners complete 

10 rounds for time 

5 thrusters, 10 pull ups, run 50 meters 

(Alternate full rounds) 

Game: kids choice

Teens

Warm up: forward & backward drills

Skill focus: Thruster

WOD:

Test Day 

Holbrook 

5 thrusters 

10 pull ups

100 meter sprint 

Rest 1 minute 

Cash out:

Partner Med Ball Sit Up Tabata

Kids

Warm up: Medball drills

- throw small med balls and then run and squat to the ball
- throw backwards, run to ball and do jumping jacks.
- side shuffle holding medballs.

Skill: Goblet squats

WOD
7 rounds of:
10 goblet squats
AMRAP burpees for the remainder of the minute
Rest 1 minute between rounds

Games: musical med balls

Teens

Warm up: rowing & dynamic drills
Skill focus: back squats
WOD: find a heavy set of 5 back squats
Then take 70% and complete 5 back squats every other minute on the minute followed by max burpees. Complete for a total of 7 rounds
Cash out:
Bulgarian spilt squats
3x5 each leg

Preschool

MONSTER DAY

Skill:

Monter Squat

Warm up:

Obstacle Course

Bear Crawl-->Roll-->Jump-->Balance Beam--> Rope Jump

WOD:

In Oscars Trash Can:

When trash can is open Kids run out and do the indicated work

10 Jumping Jacks

10 Squats

10 Burpees

10 One legged hops

10 Jumping Jacks

10 Squats

Game:

Cookie Monster what time is lunch

Monster- Monster - Goose

Kids

Warm up: station rotation

Skill focus: shoulder press

WOD: teams of three complete 1 minute AMRAPS at each of three stations: shoulder press, jump rope, row 

Game: Med ball shoot out

Teens

Warm up: station rotation 

Skill focus: shoulder press

WOD: 

shoulder press

3-3-3-3-3

Then 

4 rounds of 

500m row, rest 1:1 

Kids

Warm up: Agility ladder

Skill focus: Handstands

WOD: Alternate rounds with a partner 10 front squats Max plank or handstand hold

Game: Farmers and lumberjacks

Teens

Warm up:
Agility ladder

Skill focus: Handstands

WOD:
Test Day: Max Handstand or Plank Hold
Warm up to heavy front squat for three and then complete 6 rounds of:
3 front squat
Max handstand hold

Cash out:
Accumulate 30 strict pull ups

Teens

Warm up: Dr. Dodgeball

Skill focus: pull ups

WOD:
Thruster
2-2-2-2-2-2

Then
"Fran"
21-15-9
Thruster (light)
Pull ups

Cash out: X

Choice core work

CFKOP FREE Kids Day!

Thank you to all the Kids (and parents too) who came out to share in our passion and learn about the CrossFit King of Prussia Kids program during our FREE Kids day!