Kids

Warm up:

Agility ladder & sliders

Skill focus:

Jump & Land 

WOD:

Partner AMRAP in 8 minutes 

(Alternating full rounds)

12 dumbbell deadlifts

9 dumbbell hang power cleans 

6 dumbbell push jerks 

Game:

Rock, Paper, Scissors shoot ladder

Teens

 Warm up:

Kettlebell drills

Skill focus:

Barbell cycling 

WOD: 

“Partner DT”

10 rounds for time alternating full round with a partner:

12 deadlifts

9 hang power cleans

6 push jerks 

Kids

Warmup: 

med ball relays

Skill Focus: 

Ground to OH with a plate

WOD: 

Partner AMRAP in 8 Minutes

8 box jump overs 

1 shuttle run down and back

8 ground to overhead with a plate

Game: 

banana tag

Teens

Warm up:

Partner Station Rotation

Skill Focus:

Rowing

WOD:

For Time on a 2:00 minute Work: 1:00 Minute Rest Clock

18/22/30 Row Calories

20 Kettlebell Swings (Heavy)

50ft Lunge with Kettlebell

Teens

Warm up: 

dynamic drills 

Skill focus: 

wall climbs 

WOD:

Choose a test day lift and find a max in 20 minutes 

Then 

“Baseline”

500m row

40 air squat

30 sit-up

20 push up

10 pull ups 

Cash out:

3 minutes AMRAP wall climb 

Winter Holiday Cancellations

Please note there will be no CrossFit Kids Classes on the following two Tuesdays... Christmas Eve (12/24) and New Years Eve (12/31)

Kids

Warm up:

Pizza pie

Skill focus: 

Squat 

WOD:

“Team Angieish”

100 ring rows 

100 push ups 

100 sit-ups

100 air squats 

Game:

Duck, Duck, Goose!