475 Water Ave, Montrose, CO
(970) 209-4222

WOD Pre-Teens

Check out our Programs page for more info about the CrossFit Pre-Teens Program or find Class times on the Schedule page.


Pre Teens: 9 December, 2016

Warm Up: Medicine Ball Warm Up Skill: Front Squats Workout: 21-15-9 Front Squats Burpees Double Unders Skill: Handstand Skills and Drills
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Pre Teens: 7 December, 2016

Warm Up: 5 Squats-> Forward Rolls 5 Push Ups-> Lunge Walk 10 Jump Touches-> Broad Jumps 10 Mountain Climbers-> Cartwheels Skill: Power Cleans Workout: 3 Rounds: 5 Burpees 7 Box Jumps 9 Power Cleans Skill: Plank Games and Wars
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Pre Teens: 5 December, 2016

Warm Up: Row 250m 1 Min each of: Plank Ups Lateral Hops Jumping Back Squats Grass Hoppers Skill: Overhead Squats Workout: 5 Rounds: 5 Overhead Squats 7 Push Ups 9 Box Jumps Skill: Dodgeball
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Youth Programs are taking a Spring Break

There will be no youth classes (Pre-K, Kids, Pre-teens, Teens, or Teens Weight Lifting) April 3-7 due to Spring Break for Montrose Public Schools.
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Pre Teens: 2 December, 2016

Warm Up: Jog 400m 10 Super Slow Squats 10 Super Slow Push Ups 10 Sit Ups 10-20 Double Unders Skill: OHS Workout: Alternating Tabata of: Sit Ups Overhead Squats Skill: Plank Games and Wars
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Pre Teens: 30 November, 2016

Warm Up: Mixed Tabata: Pre-Teens Choice Skill: Toes to Bar Workout: 8 min AMRAP: Row 100m 10 Wall Ball 6 Toes to Bar Skill: Ring Muscle Up Skills and Drills
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Pre Teens: 28 November, 2016

Warm Up: Jog 400m 30 seconds each x 2 Plank Ups Sit Ups Bandy GMs Single Unders Skill: Push Jerk Workout: 21-15-9 Push Jerk Double Unders Skill: Row vs Max Banded Strict Pull Ups
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Pre Teens: 25 November, 2016

Warm Up: 2 Rounds: 20 Mountain Climbers 10m Inch worm (with push up) 20 Mountain Climbers (feet wide) 10m Spiderman Stretch 20 Jumping Jacks Skill: Clean and Jerk Workout: EMOM x 5 rounds: Row (individual goal of cals) 3 toes to bar, 5 push up, 7 squat 10 Clean and Jerk Skill: 100 ab
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Pre Teens: 23 November, 2016

Warm Up: Med ball Warm Up Skill: Sumo Deadlift High Pull Workout: 5 Rounds: 10 SDLHP 10 Push Ups 5-10 Double Unders Skill: Row vs HS Hold
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