05/11/2021

CrossFit Bielefeld – CrossFit KIDS

Warm-up (No Measure)

Paper Walk: simply have the players walk in a circle with a sheet of paper on their chests. If they walk quickly enough, the paper will not fall. If the paper falls, the athlete does 3 reps of a movement (i.e.: squat or press up the sky) then proceeds with the paper. Variation: make it into a tag game and choose someone to be IT. If the player gets tagged, they complete 3 reps of the movement to get back in. If the IT person’s paper falls, they are no longer IT and someone else becomes IT.

Weightlifting

A: Metcon (Weight)

4 x 5 squat snatch or 5 Power snatch + 5 OHS

Rest 60sec between rounds

Metcon

B: Metcon (Time)

For time

45 Cal Row/Bike/Ski

45 Thrusters

Extra Accessory

Metcon (No Measure)

Tire/Plate Flips: complete 3×2 minute intervals of tire/plate flips. Try to beat your previous/best score each interval.