Monday, October 4th 2021

CrossFit Bielefeld – CrossFit KIDS

Warm-up (No Measure)

Ping Pong: The object is to get the ball to fall off of the other teams side, for a point. Form two teams. Each team holds an opposite end of a bed sheet. Place the ping pong in the middle of the sheet. Instruct teams that they can raise and lower as needed, but remind the players to be careful not to „launch“ the ball (as they will be very inclined to do so). Place until the first team reaches 5 points or any number you choose. For every point that the opposing team gets, the other team gets to complete 5 Air Squats and 10 Sit Ups.


A: Metcon (Weight)

5 sets

3 Back Squats + 3sec down

6-8 Cal Assault Bike Sprint

Rest 2 minutes


B: Metcon (AMRAP – Reps)

4 x

Amrap 2

Max Squat Clean

Rest 1 between each amrap

Extra Accessory

Metcon (AMRAP – Reps)

Accumulation: In partners, accumulate as many burpees box jumps in 5 minutes.