
CrossFit Teens
Kids Workout of the Day
Warm up:
3 Rounds
20 sec Jump rope
20 sec Alternating T-holds
20 sec Squats
Skill work:
What’s that Food?: Summertime foods
WOD:
3-5 Rounds of
5 Hang Squat Cleans
5 Push Press
5 Pull ups
Game!
Kids Workout of the Day
Warm up:
Mixed Tabata
Skill work:
Duck walk relay
WOD:
AMRAP in a given amount of time of
9 Tuck jumps
7 Hang Squat Cleans
5 Plank Roll-overs
Game!
Kids Workout of the Day
Warm up:
3 Rounds
2 Forward rolls -> 5 Box jumps -> 5 Push ups -> 5 Toes to bar
Skill work:
Reverse limbo
WOD:
AMRAP in a given amount of time of
5 Dot drills
10 Squats
10 Hang Power Cleans
5 Burpees
Game!

Dip-SHRUG-Drop-Stand
Kids Workout of the Day
Warm up: Alternating Tabata
BTB squats & BTB push ups
Skill work:
Drop Drill
WOD:
10-9-8-7-6-5-4-3-2-1 Hang Squat Cleans
15m Waiters Walk in between
Game!

CFK Teens: Wall Ball – Clean – Run
Kids Workout of the Day
Warm up:
Color relays
Skill work:
DSDS – Against the wall
Team WOD:
As Many Rotations as possible of
Med Ball Clean -> Backwards overhead pass
Last person in line moves to the front performing whatever exercise is called out
Game!