Mountaineer CrossFit – Kids
Warm-up (No Measure)
“Switch”
The kids start on one side of the room performing the first movement, then switch movement at the colored cones
1) Bear Crawl Forward -> Bear Crawl Backward
2) High Knee Skips -> Butt Kickers
3) Grapevine L -> Grapevine R
4) Backpedal -> Frog Hop
Deadlift (Practice)
Descending Deadlifts: Set up a light kettlebell on each of 3-4 low boxes and/or plate stacks, starting at just below the knee and getting incrementally lower until the final station is a kettlebell on the floor. Athletes start at the highest box and work their way down the line, progressing only as far as they are able to demonstrate an Angry Gorilla back.
Metcon (Time)
AMRAP in a given amount of time of:
10 Deadlifts
10 yds Burpee broad jump
10 Press
10 yds Burpee broad jump
Regular burpees if we don’t have the field. Broad jump with your laser knees out!
Game
Kids Vote: Tag variation OR Volcano monster. For volcano monster: Set up four boxes on the ground in a diamond formation (corners almost touching) to make the “volcano.” Leave enough space in the middle, between them all, for a one child (the Volcano Monster) to move. The remaining children stand several feet away and try to throw the foam balls in the volcanoes. The Volcano Monster keeps throwing them out. The Volcano Monster wins if he or she gets all the balls out of the volcanoes