0404T Kids Fitness Bear Crawl Harder

By Sean 0
May 03 2020

CrossFit ABF – Kids Fitness

Metcon (No Measure)


Warm up

10 m bear crawl

Transition to 50 m run (would like this to be seamless)

50 m backwards run

2 handstand or frog hold attempt

5 dogeball or sock roll throws dominate hand

10 dodgeball or sock roll throws weak hand

5:00 of mobility


10:00 Landing practice

1/2 to 3/4 effort broad jump x 3

Work on landing with the following

• Feet forward

• Knees tracking feet

• Absorbing impact with hips

• Spine neutral

follow 3 landing practices with

5 step back lunges

5 Cossacks



Get up sprint 100 m

After each interval, rest 6x the duration it took you to run the sprint

Effort should be at 95-100%. Work rest ratio is 1:6



10 penduluums

5 lunge to rockets (ea. leg) Looking for explosion


Lat stretch

Triceps smash

Athletes choice

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