Friday, November 5th 2021

CrossFit Bielefeld – CrossFit KIDS

Warm-up (No Measure)

Hot Lava: designate two areas of the gym by placing cones as far apart as possible. Provide each participant with a 10lb plate. Have the participants position themselves into a single file line. The goal is to only step on the 10lb plates to move from one cone (starting cone) to the other cone (ending cone). Only one participant can stand on a 10lb plate at a time. The method to moving is through the last person picking up the 10lb plate and passing it through the participants to the first person to lay down and use to step on. If someone ‚touches‘ the lava (any body part), the entire team has to complete 10 reps of a movement (i.e.: air squats, burpees, jumping jacks, lunges, push ups, etc.) to begin again. Variation: split participants into two teams and race to see who can get from the starting cone to the ending cone the quickest.


A: Metcon (No Measure)

10 rounds

2 Floor supported rope climbs

10 Close Stance Air squats


B: Metcon (AMRAP – Rounds and Reps)

Amrap 20 minutes

25′ Front rack walking Lunges

6-8 DB facing Burpees

25′ Front Rack Walking Lunges

4 Jumping CTB @2 sec down

Extra Accessory

Metcon (No Measure)

Sprints: Complete 1x400m, 2x200m, 1x100m with a 1-2 minute rest in between.