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CrossFit Bolton
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Wednesday 151111 Kids

Warm up:
Group circle warm-up, 3 minutes of rope jumps including double-unders

Rope Climbs, Toes to Bar (5×8)

Complete as many rounds as possible in 7 minutes of:
10 Burpee Box Jump-Overs
30 Rope jumps


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Saturday 151107 Kids

Warm up:
50 rope jumps, 20 burpees, 10 sit-ups

Plank Hold (3×60 seconds), Ring Pull-ups (3×10)

Tabata, perform the exercise at maximal intensity for 20 seconds, followed by 10 seconds of rest. Repeat this on-off pattern a total of eight times, making one complete Tabata round four minutes.
Tabata 1: Push-ups
Tabata 2: Hollow Body Rocks
Tabata 3: Walking Lunges – use a 10lb plate (lower body)

King’s Court

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Wednesday 151104 Kids

Warm up:
10 burpees, 10 slow air squats, plank hold with 10 shoulder touches, crab walk 2 lengths of gym, 10 sit-ups (4x), arm circles

Shoulder Press (3×5), Push Press (3×3)

Complete three rounds for time of:
10m shuttle run (ten times)
10 Squats
5 Shoulder press
15 Box Jump-Overs
Rest 1 minute


Partner up to do maximum number of sit-ups in one minute.

Football 500

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Wednesday 151028 Kids

Warm up:
Running Line Drill, then two sets each of 10 push-ups, 10 sit-ups, 10 hollow body rocks, 10 arch body rocks

Push Jerk

Complete six rounds for time of:
2 Wall Climbs
4 Burpees
6 Ring Rows
8 Push-ups
10 Sit-ups

Plank Ball

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