CrossFit Kids & CrossFit Teens Summer Program

Programming Week of 240506

A. 3 sets

30sec Hollowbody hold

30sec Side bridge

30sec Side bridge

30sec FLR

1:00 rest

Rest an additional 3:00 then B

B. AMRAP 20:00 add 3 reps to each movement each round…

Calorie row

Kettlebell swings 24/16kg

Double unders (x3 singles)

A. For Quality

20 unbroken back squats (week 1 of 4)

Rest to 5:00

B. EMOM 25:00

Min 1: 8/8 single arm bent over row, finishing weight from last week 

Min 2: dual dumbbell bench press

Min 3: 3-5 (beat swing + beat swing + t2b)

Min 4: 15/12 calories (row/bike/ski/run)

Min 5: rest

Happy Birthday Coach Lily! 

Repeat WOD 230508

A. 1 set every 3:00 x 10

Snatch grip DL + hang squat snatch + squat snatch + gymnastics movement


Clean grip DL + hang squat clean thruster  + squat clean thruster + gymnastics movement

AND choose 2 movements, alternate every other round

5-8: Hspu or Mu/c2b/pu or Bjsd

47: DU or crossover jump rope

(added 1 DU rep from last year)

A. 8 sets

1:00 apparatus 1

1:00 apparatus 2

1:00 rest

Rest as needed then B

B. Yoga

A.1 every 2:00 x5 

10 sec assault bike sprint

Rest an additional 2:00 then B

B. For Time

21-15-9 deadlifts 225/155

15-9-6 shuttle runs 50’

9-6-3 wall climbs (inchworm push-ups)

Happy Birthday Coach Dan!

Coach’s Choice

Classes 7, 8, 9am

Happy Mother’s Day!

RedShed Rest Day

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