Mountaineer CrossFit – Kids
Metcon (Time)
Warm Up: Dot Drill. Numbers 1-5 will be on the ground. Listen for the numbers to be called, then hop to each number in the correct order
Air Squat (Focus: POP (Points of Performance))
Metcon (Time)
AMRAP in a given time of:
5 Push – Ups
10 Squats
Bear Crawl Down and Back (x2)
Metcon (Time)
Game: Capture the Flag. Each team has its own territory in which they are safe, but in which opponents can be tagged. The two territories are separated by a boundary line and the teams plant their flag within site of the line.
The purpose of the game is to capture the opponent’s flag and carry it back to your own territory. Players tagged within their opponent’s territory are sent to the opponent’s jailhouse – designated by cones. Home players can guard their flag but must stay outside of the cones.
Teammates can free players from the opposing jailhouse by touching them. Only one jailed teammate can be rescued at a time and if tagged before getting back to their territory, they go back to jail.
If the player carrying an opponent’s flag is tagged before getting back to home territory, the flag’s new location is the spot on which the opponent was tagged.
Play continues until a flag is captured, or for pre-determined time period. If no capture occurs in that time, the team that has jailed the most opponents wins.