CrossFit KoP Kids

Warm Up:

Agility Ladder

Skill:

Air Squat

TEAM WOD:

Sled Pull

Kettlebell Swing

Air Squat

CrossFit Kids

CrossFit KoP Teens

Warm up:

800 Meter Indian Run

Dynamic Drills

Skill:

SumoDeadlift High Pull

WOD:

AMRAP in 12

200M Run

10 SDLHP

5 Burpees

CrossFit KoP Teens

Warm up:

Agility Ladder

Paralette Jump

Skill:

Paralette Pass Through

WOD:

AMRAP in 10 minutes

Teams of three complete 

Pass throughs

Crab Walk

Med Ball Clean

CrossFit KoP Kids

Warm Up:

200m Run, Plank Relay

 

Skill: 

Dip-Shrug-Drop-Stand

 

WOD:

AMRAP in 11m

10 Hang Cleans

lunge between cones

10 Paralette Dips

lunge between cones

 

Game: 

Equipment Wars

CrossFit KoP Kids

Warm Up:

"Call me Maybe"

(obstacle course, burpee on "Call me Maybe")

Skill:

Goblet Squat (using dodge ball)

WOD:

Hay Bale

Water for Animals

Jump the Cow Flop

Game:

Ranchers and Cow Tippers

CrossFit Advanced Kids

Warm up:
90s station rotation
Airdyne/jump rope/box jump/rope climb

WOD:
8 to 1 deadlifts and jump rope (su or du) +10
(ie 8 deadlifts, 18 jump ropes, 7 deadlifts, 17 jump ropes...)

Skill: 

Wall climb