CrossFit ABF – Kids Fitness
Metcon (No Measure)
Prepare
Warm up
3x
20 jumping jacks
15 squats
10 Spiderman lunges
5 push ups
100 m run
5:00 of mobility
Practice
EMOM 10:00 min
Even-Chin ups or table rows
Odd- 5-15 seconds L-sit or hang
You can use a counter to do the L sits
L-sit if your kids complain of fatigue in the quads have them establish a hollow hold first before
lifting the legs
Play
With a running clock
on the first minute do:
1 tuck jump
on the second minute do
2 tuck jumps
on the third minute do
3 tuck jumps
Continue until you are unable to complete the required reps in the minute
3x
10 skaters
10-20 V-Ups
Mobility
Shoulder distraction
Cobra
Downward dog
