Mountaineer CrossFit – Kids
Warm-up (No Measure)
“Switch”: When you get to the center line, switch from one movement to the next. Movements are: Lunge w/ reach high to the sky -> Backward Jog; Tippy-Toe Walk -> Heel Walk; -> High Knee Skips -> Butt Kickers; Carioca Left -> Carioca Right
Deadlift (Practice)
Deadlift Hot Potato. One person performs a deadlift, then rolls the ball to the next person who will also do a deadlift. Once the whistle blows, everyone holds a 15 second plank
Metcon (Time)
AMRAP in a given time of:
3 Push Ups
5 Deadlifts
10 Jump Rope Skips
15 Jumping Jacks
Game
“Crab-Walk MedBall Relay Race.” Kids are seperated evenly behind two starting lines next to each other. A medicine ball is placed at each starting line and a cone is palced on the opposite end of the room. In a relay-race format, the player at the front of the line gets into a crab-walk position and pushes the ball to the cone and back. The players can use any part of their body to move the ball. Once the ball and player cross the starting line, the next player can begin. Different walk versions will be used to switch locomotion up (walk, bear crawl, Army crawl, etc.).