Teens

Warm up:

Med ball drills

Skill focus: 

Shoulder press

WOD:

Shoulder Press

3-3-3-3-3-3

then

4 rounds for time

10 pull ups

20 goblet squats

100 kettlebell toe touches 

Kids

Warm up:

Agility Ladder

Skill focus:

Box jumps 

WOD:

“Kobe”

Partner kids edition 

AMRAP in 10 minutes 

24 Med ball toss 

8 x 10m sprint 

24 box jumps 

8 x 10m side shuffle 

Game:

P-I-G

Teens

Warm up: 

Agility ladder drills 

Skill focus:

Wall ball 

WOD:

“Kobe”

AMRAP in 24 minutes 

24 wall balls 

8x 10 meter shuttle sprints 

24 box jumps (high box) 

8x 10 meter side shuffles 

Preschool

Warm up: 
agility ladder hop through, crawl through, run through

Skill Focus: 
Squat

WOD: 
crawl under mat
2 jumps over rollers
run down over the mat
2 air squats on a plate.

Game: 

foam roller bowling.

Kids

 

Warm up:

Dynamic Drills

Skill Focus:

Bow! (Hip hinge) 

WOD:

AMRAP in 9 minutes 

Start with 1 rep and then add 1 more rep 

each round for each exercise 

Medball Clean

Kettlebell Swing 

Slam Ball

Burpee 

Game:

Medball Grab 

Teens

Warm up:

Med ball grab! 

Skill focus: 

Split jerk 

WOD:

Take 20 minutes to build to a 

heavy single or max in the split jerk

Then 

For 4 Rounds on a 1 minute clock 

3 split jerks (~65%) 

AMRAP burpees 

Rest 1 minute 

3 split jerks 

AMRAP box jumps 

Rest one minute 

Kids

Warm up:

CrossFit Baseball

Skill focus:

Jump rope

WOD:

Complete a 1 minute AMRAP of each movement, as a team. Rest 1 minute in between movements 

Single Unders 

Dumbbell snatch 

Single Unders

Single Arm Dumbbell Push Press

Single Unders 

Game:

Med ball shoot out