Category: CrossFit Kids

Warm-up Dynamic warm up series of sprints Weightlifting Back squat- 1 RM in  10 pulls Gymnastics Jump rope review Rope climb practice Metcon 10 Minute AMRAP 200 m row 10 front squats 2 rope climbs  

Warm-up Dynamic warm up Junkyard Dog Gymnastics Toes to bar- 5 rounds, 3 times Knee ups- 5 rounds 3 times kipping- 5 rounds 5 times Weightlifting Bench press Light weight, 3×8 Metcon 10 Barbell thrusters 15 pull ups 25 jump ropes 3 rounds  

Warm-up Dynamic Warm up Bear crawl/crabwalk med ball clean up Gymnastics 10 Cossack squats 5pylo push ups for 3 rounds Weightlifting Push press review- 5×5 introduce kettlebells Metcon “Angry Helen’ 21-15-9 kettlebell swings Jumping pull ups box jumps Cool Down leg stretch  

Saturday 2.14.15 Crossfit Kids Warm-up Lumber Jacks and Farmers Weightlifting Kettle bell swings Game Build a fort Gymnastics Junkyard dog push ups Obstacle Course! “Blazing Byrnsy” wall walk–5 burpees–crawl ubder the benches–climb over the boxes—backwards balance beam–0flip on rings—log roll Metcon 10 KB swings 10 wall walks 10 squats  

Warm-up Lumber Jacks and Farmers Weightlifting Kettle bell swings Game Build a fort Gymnastics Junkyard dog push ups Obstacle Course! “Blazing Byrnsy” wall walk–5 burpees–crawl under the benches–climb over the boxes—backwards balance beam–flip on rings—log roll Metcon 10 KB swings 10 wall walks 10 squats  

Warm-up 1 min at each jump rope squats burpees unloaded PVC push press Gymnastics 4 minute AMRAP PARTNER UP!! 5 jumping pull ups 5 push ups 5 sit ups 10 lunges Weightlifting Sumo deadlift high pull Metcon 8 min AMRAP 20 mountain climbers 10 kettle bell sumo deadlifts 10 goblet squats Cool Down Leg stretching […]

Warm-up Dynamic Warm up Gymnastics WOD squats-push ups- sit ups Weightlifting Back Squat- Find your 1 RM in 10 or less lifts Introduce kettlebells Gymnastics Review the rope climb Review Wall walks- introduce handstand push up Metcon 15-12-7-5 Kettle bell deadlifts wall walks/handstand push ups Cool Down yoga stretch  

Game Pizza Delivery Cross the River Weightlifting Deadlifts Deadlift Zombie Walk Game Jump rope races Metcon “DiDi Monster” 12-7-5 deadlifts push ups/wall walks Game Mr. Muscles Obstacle course! Start- 5 front squats run to end of gym 5 deadlifts plank walk to rope climb jump on 3 boxes  

Game Pizza Delivery!! Fireman Obstacle Course Gymnastics Push ups L-Sits and Planks Game Plank Leapfrog Weightlifting Deadlifts Deadlift zombie Walk Metcon “DiDi Monster”! 12-7-5 Deadlifts push ups Cool Down yoga stretch Rope Swings  

Warm-up Med Ball Crabwalk, bearcrawl warm up Leader Circle warm up Weightlifting Thruster Dynamics Clean Front Squat Push press 5×5 thrusters Gymnastics Chalked Hands wall jumps Jump Rope Metcon 8 Min AMRAP12 Wall Balls 1 Rope Climb 12 Dumbbell weighted squats 24 jump ropes Cool Down yoga stretch