CrossFit ABF – Kids Fitness
Metcon (No Measure)
PREPARE
Movement Prep
3:00-5:00
50-meter sprint
Kick dodgeball to self 2x (put dodgeballs in a bucket for children to retrieve and replace)
Get Ready:
4:00
PVC twists
PRACTICE
Movement Practice
Focus:
Muscles on and muscles off practice.
Practice Movement Skill
Hinge/bend “waiting in the outfield” stance, positions 1-3 drill
PLAY
Work-Play
8:00-10:00
20-second hollow hold on pull-up bar or floor
*5 super slow, muscles-on kettlebell hinges (deadlifts), dodgeball to 4kg-12 kg
1 bear crawl through a maze made with cones or PVC
*Load scaled and raised as needed for each child
Game:
Pillow Smash – Teams race to knock over tall cones or standing foam rollers with soft pillows
