CrossFit ABF – CrossFit Kids
Metcon (No Measure)
PREPARE
MOVEMENT PREP:
Sack race obstacle course
GET READY:
Kid President teaches mobility
Teach downward dog 1:00
Happy baby 1:00
PRACTICE
MOVEMENT PRACTICE:
FOCUS:
Box jump landing position and Movement Skill review
Hinge deadlift review, adjust ROM and load (dodgeball to 16kg kettlebell) for each individual as appropriate
PLAY
WORK-PLAY:
2:00 box hurdles
2:00 (dodgeball to kettlebell) deadlift at box, hinge over box
2:00 box jumps
2:00 play with beach balls
GAME:
“UberLyft”
Players partner up in teams of two and the goal is to race to complete 15 “rides.” Teams work as they choose. Teams line up shoulder to shoulder across on one line. Upon “go,” designated partner throws 4#-6# medicine ball in any way to get it to or past the line 10 meters away.
Accuracy will save work!
As soon as the ball lands, teams race to complete the first ride to the spot their ball landed. Each direction is considered one ride. Return trip is from that spot to where ball lands after next throw back to the other line. If a trip requires two throws, players must ride both legs of the trip (no walking to the ball).
Options:
Lyft version – Use buddy carry (on back)
Uber version – Use wheelbarrow walks
Mark off two parallel lines with cones or chalk 5 meters apart as “lanes”
