Mountaineer CrossFit – Kids
(No Measure)
Station Rotation: Slam Balls, Squats, Mountain Climbers, Roly Polys, Jumping Jacks
Shoulder Press (Technique Focus w/ Foam Ball or Med Ball)
Metcon (Time)
AMRAP in a given time of:
10 Presses
10 Box Jumps
10 Plank Ups
Metcon (Time)
Game Option #1: Army Dodgeball. This version of dodgeball consists of two teams. The two teams are picked and a line is made in the center of the playing area. Each team is assigned a side and neither team may cross the center line or they risk being automatically eliminated. Several dodgeballs are then distributed to the teams. Each player then tries to hit the other team’s players with the balls, and the spot that is hit is therefore “wounded” and the player must move to the back of the playing area and wait for the “medic” to come heal them. The medic is one player assigned at the beginning of the game by each team. As the two teams throw the ball(s) at each other, if a “wounded” player is hit by a ball before being “healed” they are then removed from the game. The game ends when one player remains unwounded and not out.
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Game Option #2: Protect The Pin. Protect the pin is played like standard dodgeball except that each team has three plastic bottles at the back of their side of the court (usually evenly spaced on the last line before the wall). Once knocked over, a pin must stay down. The game ends when all of a team’s players are eliminated, or (more often) when all of a team’s pins are knocked over. In this game, the balls may be used to hit players, hit pins, or block. A caught ball brings in a teammate and eliminates the thrower.