Thursday, September 30th 2021

CrossFit Bielefeld – CrossFit KIDS

Warm-up (No Measure)

Band-Aid Tag: One person is „it.“ Whenever someone is tagged by „it,“ they must complete 10 Air Squats and hold a bandaid (their hand) on the spot where they were tagged. Then the game continues. When someone runs out of bandaids, (they get tagged three times), they are frozen until two other people come over to them and „operate.“ The two other people need to tag the frozen person at the same time and count to five. Let the game continue for as long as it remains exciting and fun. Switch the person who is „it“ often.

Skill

A: Metcon (No Measure)

Compression Drills

-Feet glide Forward

-Feet drags

-Feet glide Backward

()

Metcon

B: Metcon (Time)

For time

30 DB Hang cleans @2xlight

40 push-ups / hand elevated

30 Burpee box jump overs @low

40 push-ups/ hand elevated

30 DB Hang cleans @2xlight

Metcon (No Measure)

Strengthen those Glutes: Complete 4 sets of

60 seconds Glute Bridge March

1 min rest