CrossFit ABF – Kids Fitness
Metcon (No Measure)
PREPARE
Movement Prep
2:00
Animal walks
3:00-5:00
Using one or more large plyo or physio balls, allow kids to experiment by throwing and bouncing to a target (chalk circle, hula hoop), bounce over a cone, and bounce into a tire. Repeat with kicking to target.
Get Ready:
1:00 child’s pose
1:00 bridges
PRACTICE
Movement Practice
Focus:
Hinge/bend – send hips back over a bench, keeping knees over midfoot, back flat. Repeat holding a dodgeball from raised position focus on hinge/bend practice while shortening ROM for consistency prior to full ROM.
PLAY
Work-Play
2x
2:00
5 slow hinges/bends
Deadlift using a dodgeball with raised start position
10 grasshoppers
20-meter bear crawl
2:00
Bar play, pull-up attempts, hollow holds, hanging, monkey swings, money taps, 360-degree turns
Game:
Max plank up-down races – Alternate hands and elbows as called by coach. Increase hold time 10 seconds each round.
*Allow for kids who cannot maintain plank to keep one knee down
