Category: CrossFit Kids

Warm-up 1 minute each fir 2 rounds wall Sits Squat Jumps Inchworm Push ups Wall Walks Weightlifting Back Squats 1 RM in 10 lifts Small Jumps Gymnastics Review rope climb Metcon 3 Rounds for Time 10 deadlifts 8 front squats 8 box jumps 10 push ups Cool Down Yoga stretch  

Game Lax Ball garbage Clean up Squat freeze tag Weightlifting Thruster Game Simon says crossfit style Gymnastics Balance beam- plank walk with med ball Metcon Franny-Cakes 15-12-9 Thruster jumping pull ups lap around gym after each round Game Fireman Obstacle Course  

Warm-up Squat tag Lax Ball garbage clean up Weightlifting Thruster Gymnastics ring rows Game Squat Squat Goose Metcon 5 thrusters gym bear crawl 5 jumping pull ups 10 bar hops Game Crossfit follow the leader  

Warm-up Jumpers 3 times 5 box jumps 5 tuck jumps 5 jumping jacks 5 jumping lunges 5 squat jumps Gymnastics 3 Rope climbs or scales thereof Weightlifting Overhead Squats 8 rounds 3 lifts each round coach loaded bar Metcon 21-15-9 Front Squat Burpee Bar Hops Cool Down Yoga stretch  

Warm Up 1 min each for 2 rounds wall sits-squat jumps-inchworm push ups-wall walks Strength and Gymnastics Back Squats- 1 RM 10 lifts or less- small jumps Review Rope Climbs MetCon 3 Rounds for time’ 10 deadlifts 8 front squats 8 box jumps 10 push ups

Warm-up Dynamic warm up- 2 lines Simon Says Gymnastics PVC pipe for height Weightlifting Back Squat- 10 lifts- slowly add weight Review- Front squat, overhead squat Metcon Partner WOD 5 Rounds Partner A- 8 Front Squat 8 OHS 8 Back squat 16 box jumps Partner B- 1- sit ups 2- Wall sits w/ 10 lb […]

Warm-up Crossfit 4 Square Gymnastics How High Can you Jump? PVC jump overs Weightlifting Review- deadlifts Introduce- Overhead squats Game Plank-burpee leapfrog Gymnastics Hand stands and wall walks Metcon 5 minutes- How many rounds 5 deadlifts 5 Overhead squats 5 sit ups 5 box jumps Game Follow the leader- WOD style Steal the Bacon- crossfit […]

Warm-up 2 times 1 min push ups 1 min squat holds 1 min broad jumps 1 min walking lunges Gymnastics Handstand holds Pull ups- jumping x 10 Weightlifting Push Press 5×5 Review-front squat Metcon 8 min AMRAP 5 handstand walks 5 cleans 5 front squat 5 push press 5 wall balls Cool Down Yoga stretch […]

Warm-up 2 times 1 min push ups 1 min squat holds 1 min broad jumps 1 min walking lunges Gymnastics Handstand holds Pull up- working on negatives Weightlifting Push Press 5×5 Review-front squat Metcon 8 min AMRAP 5 handstand walks 5 cleans 5 front squat 5 push press 5 sit ups Cool Down Yoga stretch […]

Game Lumber jacks and Farmers Gymnastics L sits Planks Balance on boxes/mats Game Market day!- Get a partner and go shopping for weights! Weightlifting Press and push press Metcon 5 Ups! 5 Rounds 5 push ups 5 broad jumps 5 weighted squats 5 weighted press Game I am going box jumping and I am bringing… […]