CrossFit ABF – Kids Fitness
Metcon (No Measure)
WARM-UP:
2:00 shuttle runs
2:00 throw dodgeball in any way to a partner
FOCUS:
Bracing – Review “strong tree”
-Coach’s note- Prioritize bracing position over bar path
Press – Review press and teach push press – With feet remaining flat, work on knee drive outward vs forward; stand in line or circle and dip to touch neighbors’ knees
GET READY:
1:00 Superman-hollow flips
1:00 roped hamstring stretches
MOVEMENT PRACTICE:
2:00 hillbilly box prowler pushes
1:00 throw dodgeballs to a central target
2:00 hillbilly box prowler pushes
1:00 throw dodgeball to yourself
GAME:
PVC Pick Up Sticks – Teams are arranged in line at two start cones 2-3 meters apart. Trainer starts play by turning, spinning, shaking and throwing PVC to the floor. The trainer will then take away the one PVC that appears to be the easiest to remove without moving any others. This PVC will be handed to the first player in one of the lines. The player is instructed to move a single PVC from the rest without moving any others. He or she may take up to two minutes to complete this. If successful, the other team does 3 toes-to-bar on floor and the next person on his or her team goes. If unsuccessful, that player must perform 3 reps and the next person to go is the first player in line on the other team.
