Kids

Warm Up:

Agility Ladder --> Animal walk ---> Alley Loop Spring

Skill Focus:

Jump Rope

WOD:

4 rounds of 

AMRAP in 2 Minutes

7 Thrusters

7 Push ups

14 Jump Rope

Rest 2 Minutes

Teens

Warm Up:

Dynamic Drills

Skill Focus:

Bar Muscle Up Drills

WOD:

2 Rounds of-

5 Thrusters (Heavy)

30 Double Unders

5 Bar Muscle Ups

Rest 4 Minutes

2 Rounds of-

4 Thrusters (Heavy)

20 Double Unders

4 Bar Muscle Ups

Rest 4 Minutes

2 Rounds of-

3 Thrusters (Heavy)

10 Double Unders

3 Bar Muscle Ups

Kids

Warm Up: 

Relay Races 

 Skill Focus: 

 push press (work on the dip, drive) 

 WOD: 

8 push press 

sprint 50 ft down 

8 box jumps 

50ft bear crawl back 

 Game: 

 monkey in the middle

Teens

Warm up:

Alley Loop Run & Drills

Skill Focus:

Prowler

WOD:

Strength

4 x 100m Heavy Prowler Push

Conditioning

AMRAP in 5 minutes

50 meter light prowler push

Alternate with a partner

Kids

Warm Up:

Down & Back Drills

Skill Focus:

Barbell Deadlift

WOD:

Roll the dice and do the indicate amount of reps!

5 Rounds for time of:

Slam Ball Dice Roll

7ft Rope Climb

Wall Ball Dice Roll

Alley Loop Run

Game:

Kids Choice

Teen

Warm up:

Dynamic Drills

Skill Focus:

Pull ups

WOD:

Every Minute on the Minute for 12 Minutes

Even Minutes: 3 Working Weight Back Squats

Odd Minutes: 6 Kipping Pull-ups

Cash Out:

For time-

30 Box Jumps

30 Goblet Reverse Lunge

30 TGU Situps (10R/10L)

Preschool Class Canceled Tomorrow!

Please note CrossFit Preschool Class is canceled tomorrow (7/20) due to excessive heat!