CrossFit ABF – Kids Fitness
Metcon (No Measure)
WARM-UP:
Broad jump – Review landing position to a chalk line.
4:00
Alternate box step-up and box jump
FOCUS:
Dip Squeeze – Use a shoulder-to-shoulder line where knees must travel outward to touch neighbors’ knees.
GET READY:
1:00 child’s pose
1:00 wounded eagle
1:00 child’s pose
CONDITIONING:
AMGMAP in 8:00-10:00
50-meter 50
5 Dip-Squeeze-Drop-Stand (using 4#-6 # medicine balls and 1 pumpkin placed in a hoop)
5 jumping jacks
GAME:
World War Z – For 4-30 players. All players remove their shoes. Divide class into two equal teams—zombies and humans. Teams will alternate during the game. Zombies must drag one leg and place their same-side hand on the on the thigh. Hand must remain in contact with dragging leg and cannot move while shambling or tagging. Zombies cannot climb over, under or through objects strewn around the play area, while humans are free to run and go under, over or through any of those objects. Humans can hide in safe places where zombies cannot climb or reach into, if such places exist. If a human is tagged, play stops. All zombies hold plank position while all humans simultaneously and counting aloud do an exercise such as 3 push-ups or squats. Play resumes as soon as exercise is complete. Switch teams at least once during play.
