Smile when you squat

By Sean 0
January 26 2020

CrossFit ABF – Kids Fitness

Metcon (No Measure)

PREPARE

5:00

Practice parallette pass-throughs with 10-second holds in plank and reverse plank

GET READY

1:00 each side Samson stretch

1:00 each side piriformis stretch

PRACTICE

MOVEMENT PRACTICE

Review all squats for Work-Play

Blocked, box, front—discuss what is the same in each and stress focusing on movement quality rather than speed

PLAY

WORK-PLAY

3x-5x

10 blocked squats

10 box squats

10 broad jumps

10 front squats with dumbbells (with load as individually assigned by coach)

10-20-meter frog leaps over soft low objects, like tumbling mats

Then as a group

1:00

Single-leg hops right foot

1:00

Single-leg hops left foot

GAME

Measure, record and compare thruster and reverse overhead throws for distance using a 4#-6# Dynamini soft medicine ball.

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