CrossFit ABF – CrossFit Kids
Metcon (No Measure)
PREPARE
Movement Prep:
With music playing ask kids to jump anyway but land with two feet simultaneously to the beat (choose a song with a fairly slow beat to start).
Get Ready:
1:00 bicep against the wall
1:00 triangle against the wall each side
PRACTICE
Movement Practice:
Focus:
“Safe shoulder” Movement Skill – Practice and discuss how the shoulder feels in this position. Bar hold and hang practice through monkey hangs (change hold and just hang on), monkey swings (hold hollow position and swing forward and back), and monkey taps (alternate letting go with one hand at a time and tapping hip).
PLAY
Work-Play:
AMGMAP in 8:00
1:00 bar hold, hang, swing, or tap
10 blocked squats
10 broad jumps
Game:
Limbo – Use a buy in of two push-ups prior to attempting limbo.
