Mountaineer CrossFit – Kids
Warm-up (No Measure)
5:00 Minute Relay of: Backpedal -> Frog Hops -> Bear Crawl -> Bunny Hops
Air Squat (Heel Balance Drill)
Stand with toes hanging off of the wood and attempt to perform a squat without letting toes touch the ground
Metcon (Time)
3 Rounds, :30 each of:
1. Wall Sits (Heel balance with ball behind the back if needed)
2. Burpees
3. Plank Holds
4. Jump Rope
5. Rest
Metcon (Time)
Game: Four Corners. Four cones will be placed at each corner of the game space labeled with a number one through four. All athletes meet in the middle, circled around “It,” whose eyes are covered with a blindfold. When coach says, “Go,” all athletes (except “It”) move quickly and quietly to a corner of their choice. Once everyone has chosen a corner, “It” calls out one of the four numbers. All the athletes in the chosen corner perform 10 repetitions of a movement chosen by “It.” If the selected corner has no athletes, another round is played with the same blindfolded athlete. Otherwise, a new “It” is chosen once movements are performed, and the game continues.
The number of movement repetitions and the way the athletes move to the cones can be varied!