Kids 5 to 12
Warm-Up
Crocodiles and Alligators: Create two safe zones at each end of the space and a center line. Divide class into teams. Line them up facing away from eachother along the center line. One team is Crocs and one is Kangaroos. Call out one team name and that team is “It” and chases their partner to the line. If they get tagged they do an assigned movement. Then both teams reset on the line and go again.
WOD prep
Food Family Feud: Divide the class into groups of 4-6 athletes. One athlete at a time (alternating between teams) ask for a [protein/carbohydrate/fat] that they like to eat at [breakfast/lunch/dinner/snack]. Teammates can help if the selected athlete is unsure. If a valid answer is given the active team selects a movement to do 5 reps of. If an incorrect answer is given, the other team selects the movement. Remember that there are often multiple correct answers!
WOD:
Crossfit Baseball
Home- 5 box Jumps Lunge Walk to 1st Base.
1st Base- 5 Pull Ups Bear Crawl to 2nd Base
2nd Base- 5 Air Squats Skip to 3rd Base
3rd Base- 5 Donkey Kicks or Handstand Kick Ups Inchworm to Home
Post WOD:
GAME Messy back Yard!!!
Teens 13+
Warm-Up
1 min Jump Rope
10 Plank Up downs (elbows to hands, hands to elbows.
10 Kip Swings
10 Hollow Rocks
10 Squats
10 Burpees
10 Mountain Climbers
1 Min Jump Rope
WOD prep:
Pull Ups
WOD
AMRAP in 6 min
1 Pull Up or ring rows
2 Push Ups
*Increase by 1 Pull Up and 2 Push Ups each round
Post WOD:
Farmers carry. Build to a heavy 10m carry.
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