Kids

Warm up: rope swing relay 

Skill focus: rope climb 

WOD:

3 rounds of Station Rotation 

1 minute AMRAP at each station 

1 minute rest in between rounds 

Rope Climb 

Hang Power Clean

Box Jump 

Push jerk 

Game: Every Man for Himself Dodgeball 

Teens

Warm up: agility ladder 

Skill focus: rope climb 

WOD:

3 rounds of Station Rotation 

1 minute AMRAP at each station 

1 minute rest in between rounds 

Rope Climb 

Power Clean

Box Jump 

Push jerk 

Teens

CrossFit Teens 10/5/17

Warm up: partner Med ball drills

Skill focus: shoulder press 

WOD: 

Shoulder Press

3-3-2-2-1-1-1

then:

Teams of 4 (2 working) complete 2 Rounds of:

160 kettlebell swings 

120 wall balls 

80 burpees

40 shoulder to overhead

Kids

Warm up: Relay races 

Skill focus: kipping pull up 

WOD: "Fran"

For time:

12-15-9

Thrusters

Pull ups

Game: big jump rope

Teens

Warm up: partner drills and plate pass relay 

Skill Focus: push/pull/carry

WOD:

Teams of 3-5 complete AMRAP of 4 minutes at each station

50 meter Prowler push 

50 meter Object move (sand bag/2 kettlebells/bumper plate/slam ball) 

50 meter Sled drag

Team Tire flips

Cash out: 

Max 500m row+2 minutes rest+ 1 minute AMRAP burpees over rower

Kids

Warm up: partner Med ball drills

Skill focus: shoulder press 

WOD: 

Partners complete 2 Rounds of:

30 kettlebell swings 

20 wall balls 

10 burpees

10 shoulder press 

Game: replay races

Teens

Warm up: Line Drills

Skill focus: Front Squat

WOD:

Front Squat 5x5

Then 

"Fran"

21-15-9

Thrusters 

Pull ups