Mountaineer CrossFit – Kids
Warm-up (No Measure)
Animal Tag (bear crawl, crab walk, kangaroo hops, etc.)
Handstand
Practice getting into a handstand position
The focus is either kicking up on a box or on the wall.
Box: Start with a box/mat secured against the wall, then both hands are on the box/mat. Push into the box with an active shoulder, and keeping the body long, kick up a couple of inches with one foot and then the other. As the athlete kicks up, ensure there is no change in the spine. Once able, add in a toe tap.
Wall: Make sure you have a mat, then push the ground away as you kick up and hold a handstand
Metcon (Time)
Partner AMRAP of:
10 One-Handed Tosses (use opposite hand if this is too easy)
10 second Stinkbug Hold
10 Chest Passes
10 Plank Ups
10 Wall Ball Tosses
10 Donkey Kicks
-Tosses are with the foam ball
-Stinkbug holds are on the ground or from an elevated object if the ground is too easy
-Donkey kicks start with hands on the ground then kick feet up off the floor, like the kick up from the skill
Metcon (Time)
Game: Some variation of tag or red light/green light