Friday, October 8th 2021

CrossFit Bielefeld – CrossFit KIDS

Warm-up (No Measure)

Hook Up: Everyone makes a circle, facing inward and couples up with the person next to them by hooking arms. One person is chosen to be „It,“ which leaves his/her partner alone. That person has to hook up with another person in the circle by running around the outside and hooking up to someone before „It“ tags him/her. He/she runs around the circle and hooks arms with someone, which means that person’s partner has to run and hook up before they are tagged by „It.“ If the person running is tagged by the „It,“ the two players switch roles and the runner becomes the new „It.“

Gymnastics

A: Metcon (No Measure)

EMOM 6

8-12 Ring rows or Assisted pull-ups

Metcon

B: Metcon (Time)

For time

150 single unders*

30-50 Box Step-ups

30-50 Straight leg sit-ups

30-50 Alternating DB Snatch

30-50 Straight leg sit-ups

150 single unders*

*Attempt a double under every 10-20 reps

Extra Accessory

Metcon (No Measure)

Rowing Countdown: for time, complete 500m row, 1 minute rest, 400m row, 1 minute rest, 300m row, 1 minute rest, 200m row, 1 minute rest, 100m row, 1 minute rest.