CrossFit ABF – Kids Fitness
Metcon (No Measure)
Prepare:
Movement Prep
Have kids create a shoulder to shoulder line and practice Movement Skill dip with knee
travel outward towards neighbor. The goal for kids is to learn weight distribution and
knee travel outward rather than forward by practicing touching neighbors knees to their
own. Move kids to a circle and repeat this drill.
Get Ready:
1 minute child’s pose
1 minute downward dog
1 minute child’s pose
Practice
Movement Practice- Using Strong Tree, Muscles On, Footprint in the Sand and safe
shoulders.
DSDS
Review the Dip (as practiced above) Squeeze (shoulder blades together) progression
and practice. Review the Drop (to a front squat- pause here to check that this IS a front
squat) and Stand
Review whole movement.
Play:
Work- Play
2x
2 minutes DB HPC (markers to 8#)
2 minutes 10 m roped bumper plate pulls (or rope climb practice)
2 minutes Pull ups or progressions
Game:
Last person standing
Bear crawl 10 m and hold “airplane” position 10 seconds
airplane demo
Bear crawl back and hold airplane position 15 seconds
Bear crawl back and hold airplane position 20 seconds… etc
Add locomotion challenges as needed obstacles, walls, increased distance or speed,
etc.
