CrossFit Kids & CrossFit Teens Summer Program

Programming Week of 240527

Memorial Day

Classes 8, 9, 10am

A. For Time “Buro”

200m sandbag carry

34 bar facing burpees

60 wallballs 

50 kbs 32/24kg

40 ground to overhead 95/65

34 bar facing coffee

200m sandbag carry

A. For Quality

20 unbroken back squats, build from last week (week 4 of 4)

Rest to 5:00 then B

B. EMOM 25:00

Min 1: 5 dual db bent over row at 3X3X tempo

Min 2: 5 dual db benchpress at 1313 tempo

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

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

Min 5: rest

A. 4 sets for time

200m run

30sec FLR

rest to 10:00 then B

B. AMRAP 7:00

20 alt db hang clean & jerks 50/35

10 goblet lunges 

5 lateral burpee over DB

Rest 3:00 then C

C. AMRAP 7:00

20 wallballs

10 deadlifts 135/95

5 burpee pull-ups

A. Row’d Royalty 17.3

250m row 30sec rest

500m row 1:00 rest

750m row 2:00 rest

1000m row done 

Score A: 250m time

Score B: total rowing time

A. AMRAP 30:00 aerobic flow

400m run

10 bear complex 95/65

3 wall climbs

20 bjsd 24”

3 rope climbs

10 hand release burpee to target

farmer’s carry to the curb and back

Coach’s Choice

Classes 7, 8, 9am

RedShed Rest Day

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