Mountaineer CrossFit – Kids
(No Measure)
Ball Relay (Partner and 1 on 1 mix)
1. Partner Overhead Toss Down and Back
2. Partner Chest Pass Down and Back
3. Ball Roll Down and Back (1 on 1)
4. Backpedal Carry Down and Back (1 on 1)
Air Squat (Focus: Knees Out to PVC)
Metcon (AMRAP – Rounds and Reps)
AMRAP in a given time of:
5 Squats
10m Roving Plank
10 Kettlebell Swings
Metcon (Time)
Game: Word Ball Toss. Numerous movements (e.g. air squats, air thrusters, mountain climbers, burpees, etc.) are directly written on a beach ball. Before the game starts, all the movements on the ball will be demonstrated. The game starts with everyone standing in a circle; on the call of “go”, the beach ball will be tossed across the circle. It must go to a different person each time. Athletes use a two-handed chest pass to throw the ball. When the whistle blows, the person with the ball will call out the two movements his or her hands are closest to on the ball, then perform those movements. Play resumes on the call of “go”. The number of movement repetitions goes up by 1 each time the game stops.