CrossFit ABF – Kids Fitness
Metcon (No Measure)
PREPARE
MOVEMENT PREP
3:00-5:00
Sprint 50 meters
Kick dodgeball to self 2x
Rotational throw to wall 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 “Waiting in the Outfield” (hinge/bend), positions 1-3 drill
PLAY
Work-Play
8:00-10:00
20-second hollow hold on pull-up bar or floor
5 blocked squats
5 super slow, “Muscles On” hinge (deadlift), dodgeball-12 kg kettlebell*
Bear crawl through a maze, made with cones or PVC
*Load scaled and raised as needed for each child
PLAY
GAME:
Pillow Smash – Teams race to knock over tall cones or standing foam rollers with soft pillows.
