Sawed-Off CrossFit Kids

Skill Work: Stations
Station 1: Plate Overhead Carry
Station 2: Handstand Walking
Station 3: Single Arm DB Overhead Carry (R/L)

WOD: 5 x 5 Strict Press

Game: Slam Ball Relay
Divide the class into two teams. Each team starts with three slam balls then sprint to the first cone approximately 15 ft, back to the start line, then sprint to the last cone approximately 25ft away and back. Once they finish they high five the next teammate and they immediately start the three slam balls. Continue until everyone in line completes a turn.

Game: Cone Swap Game
Pair up athletes and have them stand facing their partner. Give one athlete to yellow cone and the other red cone. On go athletes quickly pass the cones back and forth between each other while listening for the coach. The coach calls out a color and athlete holding that color cone must sprint to their finish line while their partner tries to catch them with a two hand touch before they get there. After each round, athletes high five before returning to the starting line and play again.

Game: Hand-in-Hand Tennis
Pair up athletes and give each pair of bouncy playground ball. Partners must hold hands throughout the entire game. One partner drops and hits the playground ball with their free hand to send it over their connected hands, which is the net. The ball must bounce once on the opposing side before it is returned, and the partners must coordinate their movements to reach the ball, allowing one athlete to strike it back using their free hand.

Partner WOD: For Time
400m Medball Run
20 Burpee Medball Get Over PVC
Time Cap: 8 Minutes

Partner WOD: For Time
30-20-10
Slam Balls
Medball/Sandbag Over Box (30”)
*one person working at a time

Warm Up: Plate Push Relay
Split athletes into teams. Each team must move a bumper plate from one end and back using only their feet. First team to finish wins.

Skill Work: Two Foot Jump Relay
Set up a hula hoops in a line as the jumping platforms. Athletes must two foot jump, two foot land from hoop to hoop. Teams go head to head to see who can make it through the course and back the fastest.

Partner WOD: For Time
30-20-10
Heavy Sandbag over Box Get (30”)
Synchro Burpees
Sandbag Power Cleans
200m Banded Partner Run between Rounds
Time Cap: 17 Minutes