Mountaineer CrossFit – Kids
(No Measure)
AMRAP in a given time of:
High Knee Skips Into Pocket Kickers –> Right Leg Broad Jumps Into Left Leg Broad Jumps –> Grapevine Left Into Grapevine Right
***Switch from one movement into the next when the whistle blows***
Push Press
Drill Focus: Laser Beams to the wall
Metcon (Time)
Cards WOD:
Hearts: Plank High Fives
Diamonds: Push Press
Spades: Lunges
Clubs: Med Ball Toss
Metcon (Time)
Game: 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.