CrossFit Bielefeld – CrossFit KIDS

Warm-up (No Measure)

Red Light/Green Light: First, you must decide on who will be the „crossing guard“ and who will be the „vehicles“. The crossing guard gives commands and the vehicles will follow the commands. Designate a start and finish line about 50 feet apart (depending on the number of participants, you may need to increase the distance to the finish line). The crossing guard will stand at the finish line, and the vehicles will begin at the starting line. The crossing guard will either shout „green light“, which will allow the vehicles to move toward the finish line, or „red light“, which will force the vehicles to stop. Taking a step on a „red light“ assigns reps of a movement.


A: Metcon (AMRAP – Reps)

Tabata for 6 minutes:

Rope Climbs


B: Metcon (Time)

For time:

30 Box Jumps

30 Jumping Pull-Ups

30 Russian kettlebell Swings

30 Walking Lunge Steps

30 Knee raises or Sit-ups

30 Push Presses

30 Deadlifts

30 Wall Balls

30 Burpees

30 Single-Unders

Extra Accessory

Metcon (3 Rounds for time)

Repeats: every 3 min x 3

400m run