Teens

Warm up: 

running drills

Skill focus: 

false grip ring hang 

WOD: 

3 rounds for time of:

400m run

15 back squats (medium)

10 push press (heavy) 

Cash out: 

Test Day! 400m sprint 

Celebrating Our CrossFit Kids!

In April CrossFit King of Prussia is celebrating our CrossFit Kids! You and your family are invited to our Get Air Social and Free CrossFit Class!

GET AIR SOCIAL
Sunday, April 8th from 3-5pm
Bring the whole family for some trampoline fun with the CFKOP community at Get Air Trampoline Park in King of Prussia! More information about Get Air and prices can be found at getairkop.com.

FREE CLASS FOR ALL AGES
Friday, April 27th at 3:30pm & 4:30pm
Our 3:30pm & 4:30pm WOD classes will be free and open to both youth (6yr+) and adult athletes! Friends and family who are new to CFKOP are welcome to attend. The workout will be scalable to all fitness levels.


We will also be featuring our youth athletes on social media throughout the month. Please return the answer to the following questions to coach Steph in person or send an email to coachstephvincent@gmail.com.
 

Name:

Age/Grade:
Hobbies/Interests:
How long have you been coming to CrossFit King of Prussia?
What do you like best about coming to the gym?
What is your favorite exercise or workout?
What accomplishment in the gym or sports are you the most proud of?
What do you must want to accomplish in the gym this year?
What are your long goals in the gym and sports?
Anything else?

Kids

Warm up:
Rope Drills

Skill Focus: “heels down!” -Squat

WOD: 

Tabata Station Rotation! 

Use the Tabata clock for 3 rounds of: 

Battle Ropes

Row

Squat

Push up

Jump Rope

Sit-up

Game: Parachute Cat and Mouse

Preschool

Skills: 

Super Slow Driver Squats

Snake Push-ups

Warm Up:

3/5/7/10/11 Squats ...and Run to cones

WOD:

AMRAP in??

3 Squats -->Agility ladder --> cones

3 Push Ups-->Agility Ladder-->cones

Game:

Cookie Monster what time is lunch

Duck Duck Goose

Cash out:

V-up...(attempts)

Teens

Warm up:
Musical Med Balls

Skill Focus:
Push Up

WOD:
Every Minute on the Minute for 12 minutes
3 Deadlifts & 3 Shoulder Press

then

AMRAP in 7 minutes
3 Box jumps (high)
6 push ups
9 air squats

Kids

Warm up:

Tic Tac Toe Relays 

Skill Focus:

Big Muscles First! “Wall Balls”

WOD:

AMRAP in 10 minutes 

5 Single Unders (increase by 5 reps each round) 

2 Kettlebell Swings (increase by 2 reps each round)

1 Wall Balls (increase by 1 rep each round) 

Game:

Kids Choice! 

Teens

Warm up:

dynamic drills 

Skill focus:

ring kipping swings

5 swings EMOM for 7 minutes

WOD:

10 to 1 Thruster (light) & Burpee over the bar 

Cash out:

Test Day: Weighted Push Up

Kids

Warm up:

High Fives! 

Skill focus:

toes through rings

WOD:

10 to 1 Dumbbell Thruster & Burpee

Game:

The Floor is Lava

Preschool

Skill: 

Rocketship Thrusters 

Warm up: 

2 Burpees over the PVC 

5 squats 

10 Jumping jacks 

WOD: 

Obstacle course 

5 rocket ship thrusters in Hoop Bear crawl between cones Frog Jumps to PVC 2 Burpees over PVC

Kids

Warm up: 

Med Ball Shoot Out 

Skill focus: 

Pull up 

WOD: 

Teams of three complete 

AMRAP in 10 minutes. 

Rotate through three stations: 

Kettlebell Swing, Pull Up, 10x10m shuttle Run. 

Team members switch stations every time someone finishes the shuttle run. 

Game: 

Freeze Tag

Teens

Warm up: Med Ball Shoot Out 

Skill focus: bar muscle up 

WOD: Teams of 3 complete 

AMRAP in 18 minutes. 

Rotate through three stations: 

Kettlebell Swing

Bar Muscle Up

200m Run. 

Team members switch stations every time someone finishes the run.

Kids

Warm up: 

High Fives! 

 Skill focus: 

toes through rings 

WOD: 

10 to 1 

Dumbbell Thruster & Burpee 

Game: 

The Floor is Lava

Teens

Warm up: 

Dynamic drills 

Skill focus: 

Ring kipping swings 

5 swings 

EMOM for 7 minutes WOD: 

10 to 1 Thruster (light)

Burpee over the bar 

Cash out: 

Test Day: 

Weighted Push Up

Teens

Warm up: partner 

Med ball drills 

 Skill focus: toes through rings 

WOD: Partners complete three four minute 

AMRAPs of the following couplets with one minute rest in between 

AMRAPs. Partners must both be working and can switch however they choose. 

Score is calories + reps. 

 Assault Runner/Wall Ball Ski Erg/Toes Through Rings Assault Bike/Lunge

Teens

Warm up: 

Med ball drills 

 Skill focus: 

ring dips 

 WOD: 

“Dumbbell Elizabeth” 21-15-9 

Dumbbell Squat Cleans (medium) 

Ring Dips

Kids

Warm up: 

Med ball fun! 

Skill focus: “Reach with your Arms” (forward roll) 

WOD: 

Partners complete 

AMRAP in 10 minutes of: 

10 thrusters 

20 box dips 

6 forward rolls 

Game: relay races