CrossFit Kids

CrossFit Kids

Warm up: 

Obstacle course

Wod:
50 single unders
Then 3 rounds of
5 burpees
10 air squats
15 mountain climber
Then
50 single unders

Skill:
Split jerk

Game: 

Big jump rope

CrossFit Kids

Warm up:

Jump Rope Freeze

Skill work:

Front Squat

WOD:

3 rounds:

15 kettlebell swings

50 single unders

rest 1 minute

Game:

Snowball Tag

CrossFit Kids

Warm up: 

Over under relay & 1,2,3 up!

Wod: 

Amrap in 10mins
15 kettlebell swings
30 single unders
30 sec rest

Skill: 

Front squat

Game: 

Dodge ball

CrossFit Kids

CrossFit Kids

Warm up: 

Station Rotation

2x30 sec each

Rope

Slam balls

burpees

squats

jumping jacks

Skill work: 

Forward Rolls

WOD:

6 minute infinity ladder:

slam balls

burpees

Game: 

Fruit Monster

Intergenerational WOD

CrossFit King of Prussia members and their kids participated in a special intergenerational WOD this past Saturday. There were lots of laughs, lots of fun and memories created to fuel life long fitness!!

Warm up: 

Oh Baby Obstacle Course

WOD: 

As many cards as possible in 15 minutes.
Face cards:
Ace= 1 forward roll for each team member
Jack= 1 50ft buddy carry
Queen= 1 skin the cat per team member
King= 1 300ft sprint as a team
Number cards (#=reps for each team member)
Spade= pull ups
Club= burpee partner jump over
Heart= box jumps
Diamond= squat tosses

Cash out: 

3 minutes of play at each station; tumble mats, rings, monkey bars, ropes, cargo net