CrossFit Kids

Warm Up: 

Run Arounds

Skill: 

Shoulder Press-->Push Press--> Push Jerk

WOD: 

AMRAP in 10mins

5 Push Jerk

10 Burpees

 

Cash Out: 

Teams of three, max lateral hops, 1 minute per athlete

CrossFit Kids

Warm Up:

Move the Castle

Skill:

Sumodeadlift High Pull

WOD:

5 Sumodeadlift High Pulls

Run 

5 Squats

Run

then:

Relay sprints

Game:

Finding Nemo

CrossFit Teens

Warm Up:

Relay

Run -->Bear Crawl-->Run-->Crab Walk-->Sliders

Skill:

Overhead Squat

Knees to Elbows

WOD:

AMRAP in 15 Minutes

Run 200Meters

10 Front Squats

5 Knees to Elbows

CrossFit Teens

Warm Up:

Mixed Tabata

4 rounds 

Jump Rope

Push up

Air Squat

Burpee

Skill:

Wall Walk Up

Sumo Deadlift High Pull

WOD:

10-1

SDLHP

KBS

Skill:

Wall Climb

Vanguard School

Warm Up:

Move the Castle

Skill:

Sumo Deadlift High Pull

WOD:

5 Sumodeadlift High pulls

Run

5 Squats

Run

Game:

Dodge Ball

CrossFit Kids

Warm Up: 

Relay Race 

Skill: 

Jump & Land 

WOD: 

 AMRAP in 10min 

10 Push Jerk 

15 Toes to bar 

25 single or double unders 

Game: 

Crossfit Bowling

Vanguard School

Warm Up:

Pencil Roll Obstacle Course

Skill:

Thruster

Push Up

WOD:

Teams of three complete

5 Push-ups 

Run

5 Thrusters

Run

Game:

Musical Med Balls