CrossFit Teens

Warm up:

Annex loop run & dynamic drills

Skill: 

Back squat

WOD: 

Back squat 7-7-7-7-7

Then every minute on the minute for 8 rounds: 3 back squats, sprint

CrossFit Kids

Warm up: 

Athletes pick a playing card, and do a movement and reps based on the cards number and suite. Warm up ends when all cards are gone.

Skill: 

Deadlift

WOD:
1 minute each station, 1 minute rest,, 45 seconds each station, 1 minute rest, 30 seconds each station
Ring rows, box jump, deadlift, slam ball, row

Skill work: 

Cage climb, tumbling, Turkish get up

CrossFit Kids

 

Warm Up: 

Dynamic Drills

 

WOD: 

"3 Jumping Couplets"

21-15-19 Single Unders & Toes to Bar

rest 1 minute

21-15-9 Single Unders & Push Press

rest 1 minute

21-15-9 Single Unders & Dips

 

Skill work: 

Squats

CrossFit Kids

Skill:

rope climbs/pulls

Wod: 

Amrap in 6

5 push press

7 box jumps

9 situps

Skill:

Wall Ascents

CrossFit Kids

Warm-up:

30 seconds alternating Jump Rope and Air Squats

Agility Ladder

Skill:

Knees to Elbow

WOD:

AMRAP in 10 minutes of

7 Box Jumps 

7 Inch Worms

7 Knees to Elbows

Game:

Duck-Duck-Goose

CrossFit Kids

 

Warm up: 

Animal Walks

 

WOD:  

3 Rounds: Class moves all of the med balls around the building to the other side of a dividing line.  Before moving a med ball they must complete 5 of a movement.  Round one: Squats, Round two: Burpees, Round three: Med ball sit-ups.

 

Game: 

Musical med balls and big jump rope

CrossFit Kids

 

Warm up: 

Agility ladder and sprints

 

Skill Focus: 

Wall Ball

 

WOD:

For Time

25 Wall Balls

15 Push Ups

15Wall Balls

10 Push ups

10 Wall Balls

5 Push Ups

 

then

 

Tabata Sit ups

 

Game: 

Sponge Tag!