Mountaineer CrossFit – Kids
Warm-up (No Measure)
Freeze Tag or Duck Duck Goose (Coach’s Choice)
How the kids move can change (sprint, side shuffle, duck walk, hops, etc.)
Front Squat (Front Rack Reverse Limbo)
The limbo stick functions as a trainer shelf. Each time athletes get to the front of the line, the PVC shelf gets higher; athletes must keep elbows above the shelf.
Metcon (Time)
Team WOD:
The kids are split up into even teams (2-4 teams if necessary) at one end of the floor. On the call of “Go,” one person from each team has to perform the following in a relay format until every member has completed the required work once:
1. 3 Burpees at the start line
2. Sprint to the end of the room
3. 3 Super Slow Front Squats
4. Backpedal to the start
***The team that has the best squats gets to pick a new movement to replace burpees only***
Metcon (Time)
Game: Mother/Father Goose