Mountaineer CrossFit – Kids
Warm-up (No Measure)
Mixed Tabata of: Forward Rolls -> Bird Dogs -> Side to Side Hops
Handstand Push-ups (Practice)
Practice holding a headstand on a mat. Ideally the sequence proceeds accordingly: 1) Tripod on the ground; 2) Knees on elbows; 3) Lift a knee off of the elbow; 4) Both knees off of the elbows holding a hollow position with the legs in the air
Metcon (Time)
4 Round Station Rotation of (30 seconds at each):
1) Stinkbug Box Walk Arounds
2) Jump Rope
3) Lunges
Metcon (Time)
Game: Burpee Basketball. The class is divided in half, and players line up behind each starting line. In a relay-race format, the player at the front of the line does a burpee and then tries to throw the ball into the hoop. If the ball goes into the basket, the player gets the ball and replaces it on the starting line. If he or she misses the basket, the player retrieves the ball and does 5 jumping jacks before replacing the ball on the starting line. Once the ball is back on the starting line, the next player may begin. Different variations can be done, such as: the distance to the basket, the size of the baskets and balls, and/or the movement to be completed prior to the throw