CrossFit KoP Teens

Dynamic Warm Up

Skill:

Monkey Hangs

Wall Ascents

WOD:

AMRAP in 10 minutes

30 Single Unders

20 Squats

10 Burpees

CrossFit KoP Teens

 ...and Study

Warm Up:

Relay Races

Run

Bear Crawl

Skip

Crab Walk

Skill:

Handstand skill

WOD:

AMRAP in 7 minutes:

10 Deadlifts

10 Push-ups

CrossFit KoP - Advanced Kids

Warm up: 

baby, baby, baby...squat!

WOD: 

AMRAP in 10mins
3 cartwheels, 6 front squats, 9 calories on rower

Game: 

Soccer!

CrossFit KoP Advanced Kids

Warm up: 

Get to know you- athletes answer a question by moving a certain amount of times towards the coach.  For example: how many pets do you have? Do that many broad jumps!

WOD: 

Partner Kellita 

Partners complete 3 rounds of Kelly. 

400m run, 30 box jumps, 30 wall balls

Only 1 athlete working at a time except the run is a 200m ran together. 

Skill: 

jump rope

CrossFit KoP Teens

Warm Up:

Run 400M

Station Rotation, 250M row, Squat, Push-up, Jumping Jack

Skill:

Rope Climb

Partner AMRAP in 12:

Alternating work

5 burpees

10 box jumps

switch partners

CrossFit KoP Kids

CrossFit Teens

Warm Up:

Agility ladders 

 

Skill:

Push Press

 

WOD:

3 Rounds for time of:

15 DB Push Press

15 Sit ups

400 Meter Run

Game:

Dodgeball