CrossFit ABF – CrossFit Kids
Metcon (No Measure)
REPARE
MOVEMENT PREP
5:00
Red Light, Green Light with skipping (allow for kids attempting to skip)
GET READY
0:30 knee hugs on the floor each leg
0:30 knee hugs from each leg
1:00 downward dog
PRACTICE
MOVEMENT PRACTICE
FOCUS
Teach and practice step-back lunges
Then have the kids do 3 step-back lunges, sprint 10 meters, do 3 blocked squats and sprint back
PLAY
WORK-PLAY
2x
5:00
5 walking lunges
5 box step-ups
10 box hurdles
10 box-facing air squats, mirroring a partner
1:00 free play – experiment with jumping
GAME
Powerball – Two teams compete to score the most points by getting the ball to the target. Using a central target of a large bucket or overturned box, one player at a time from each team at a cone 5 meters away on either side of the central target attempt to place dodgeball in the central target. Two coaches are needed to “guard” the target.
