Teens

CrossFit Teens 9/18/17

Warm up: Pizza Pie!

Skill focus: Thruster 

WOD: 

Thruster 2-2-2-2-2-2-2

then

Partner AMRAP in 10 minutes

30 Pull ups

60 Double Unders

30 Thrusters (light)

Teens

Warm up: station rotations 

Skill focus: box jump (find a max height) 

WOD: 

Partners Complete (one person working) 

3 rounds 

400m run (together)

30 wall balls

20 burpee box jumps 

(Time cap 20 minutes)

Kids

Warm up: relays 

Skill focus: wall ball

WOD: 

AMRAP in 9 minutes

100m sprint

7 wall balls 

5 burpees

Game: red light green light

Teens

Warm up: partner relays 

Skill focus: back squat 

WOD: 

Back Squat 

Find a 3RM or work on sets of 3

Then

50-40-30-20-10

Kettlebell Swing

Sit-ups

Kids

Warm up: playing card alley runs
Skill focus: kettlebell swing
WOD: AMRAP in 8 minutes
15 kettlebell Swings
10 goblet squats
10 sit-ups
Game: snake tag

Kids

Warm up: high fives!

Skill focus: push jerk

WOD:

Every minute on the minute:

30 second AMRAP of:

Dumbbell Push Jerk

Push ups 

Single unders 

Ring rows

Repeat 2x

Game: ropes and rings

Teens

Warm up: high fives!

Skill focus: push jerk

WOD:

Find a 2 rep max push jerk (or work on technique) 

Then 

Every minute on the minute:

30 second AMRAP of:

Ring dips 

Double unders 

Strict pull ups 

Repeat 4x