CrossFit ABF – Kids Fitness
Warm-up
Warm-up (No Measure)
3:00-5:00
Sprint 50 meters
Roll Medball 2x
Rotational throw to wall 2x
Roll medballs for retrieve and replace
4:00 PVC Twists
Metcon
Metcon (No Measure)
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
Metcon
Metcon (No Measure)
Pillow Smash – Teams race to knock over tall cones or standing foam rollers with soft pillows.
