Friday, October 15th 2021

CrossFit Bielefeld – CrossFit KIDS

Warm-up (No Measure)

Poison Ball: Game starts with everyone inside the boundaries and the ball(s) being tossed very high into the air. Any player can take possession of the (any) ball after it has bounced once. Once a player has a ball, they can only move two steps. They try to hit another player with the ball (below the neck, below the waist, feet only). If you are hit with a ball you go out of bounds. If the player who got you out, gets out, you go back in. If you catch a thrown ball, the thrower is out. When there are only three players left, „poisonball“ is called, no one can go back in, and the two step restriction is lifted. Players who are active should stay in bounds, players who are waiting to go back in should retreive balls that go out of bounds, if possible.

Strength

A: Metcon (No Measure)

3 sets

5-10 Bench press @light-mod

30 sec Hand plank hold

Metcon

B: Metcon (4 Rounds for time)

4 rounds, each for time

100m Run

15 DB Deadlift

6 Jumping pull-ups @2sec down

Rest 1 minutes

Extra Accessory

Metcon (No Measure)

Banded Work: Complete 3 sets of

10 Banded Pull Aparts

10 Monster Walks