CrossFit ABF – CrossFit Kids
Metcon (No Measure)
Prepare
5 minutes
10 m Inchworm * starting from standing place hands on feet, walk hands to full plank, then walk feet using at least four steps- all the way to hands-hands do not move again until feet touch hands
10 m run back
Get Ready
2 m BOS
Practice
Movement Practice
Review Movement Skills- Strong Tree, Footprint in the sand and Waiting In the Outfield
On coaches count do 10 air squats, pausing and freezing for 30 seconds when coach dictates on 5 of those squats. Coach walk around and give cues to each individual during pause, then repeat with Front squat.
Play
Work- Play
2x
5 minutes
10 m Walking Lunge
10 m Broad Jump back
5 Push ups
1 minute
Single leg hops
Game
Play Food Fight
Food Fight is a game played with soft objects ( mini gatorskin dodgeballs are perfect) around a 6’x12’ “virtual table” on the floor made of rope, chalk lines, broomsticks or pvc. “Seats” at the table are one per 6’ length. “Food” can be anything super soft, zipperless small pillows, bean bags, plastic wrapped paper towel balls, about 15-20 pieces is a good place to start. Starting from a “seat” upon “Go” players complete a given exercise (i.e.10 jumping jacks) and then can throw “food”.
Food must cross over the table (cannot be thrown directly at a player without crossing the table)
Players may not stand on the table
Play stops once all food has been thrown
Reset table, choose a second exercise and repeat
