Teens

Warm Up: 

Ball Toss Relay

Skill: 

Forward Rolls & Handstand Forward Rolls

WOD: 

AMRAP in 15mins or Kettlebell Swings and Goblet Squats

Start with 1 rep of each, and then increase 1 rep each round. After each even number round do one forward roll.

Bears

Warm Up: 

Ball Toss Relay

Skill: 

Forward Roll

WOD: 

AMRAP in 10mins or Kettlebell Swings and Goblet Squats

Start with 1 rep of each, and then increase 1 rep each round. After each even number round do one forward roll.

Cash Out: 

Max Handstand Hold or Plank

CrossFit Kids- Cubs

Warm Up:

Elf Says

Skill:

Pull-up

WOD:

5 Pullups

5 Box Jumps

Bear Crawl

Game:

Finding Nemo

CrossFit Teens

Warm Up:

800 Meter Run

Dynamic Drills

Skill:

Toes to Bar

WOD:

3:00 minute intervals

Row

WallBall

Pull-up

Double Under

CrossFit Teens

Warm Up:

Roll-->Agility Ladder-->Box Jump

Skill:

Thruster

Pull Up

WOD 1:

CrossFit Baseball

Roll (hit)

10 Thrusters (1st Base)

crabwalk

10 Box Jumps (2nd Base)

10 Pull-ups (3rd Base)

10 V-Ups (home)

WOD:2 

AMRAP in 7 Minutes

Burpees!!!

 

CrossFit King of Prussia Kids Holiday Party!

Thursday, December 20th 6:30pm-8:30pm

We'll have a fun partner workout, followed by a party!

Come dressed in your best HOLIDAY OUTFIT &

you're welcome to bring some food to share!

Please RSVP to Coach Steph by December 17th

610-308-2507, Stephanie@radicalhateloss.com

CrossFit Kids

Warm-up: 

Indian run and Buddy races

Skill: 

handstand kick up

WOD:  

Partners complete 120 deadlifts Deadlifts can only be completed when a partner is holding either a Handstand  or a plank hold

Homework: 

The December value of the month is improvement, Think about what you would like to improve on in CrossFit.