1227 Perfect Plank

CrossFit ABF – Kids Fitness

Metcon (No Measure)

Prepare

WARM-UP:

Hillbilly Box prowler push races w/rider wearing Santa hat

FOCUS:

Hollow hold – Demo and review positions, “strong tree” bracing and application to push-up, push press, and squat.

GET READY:

1:00 V stretch at the wall

1:00 roped hamstring stretch each side

Movement Practice

CONDITIONING:

1x-2x

1:00 push-ups

1:00 throwing snowballs at each other; try to catch

1:00 push press, markers-8# dumbbells

1:00 blocked squats

1:00 throwing snowballs at each other

1:00 pull-up practice

Play

GAME:

Build a Snowman Races – Sprint to retrieve equipment 10 meters away, return and build a snowman at start position using three 5#-10# bumpers or plates, lacrosse ball buttons, AbMat hat, jump rope arms, etc.