Tuesday, September 28th 2021

CrossFit Bielefeld – CrossFit KIDS

Warm-up (No Measure)

Airplane Game: To play the Airplane Game, select one athlete from your group to be the airplane, one to be the navigator, and the rest of the athlete’s are the trees. In a small designated area (the runway), have the trees spread out and take root (they can not move). The airplane is blindfolded and the navigator gives clear step by step directions to get the airplane across the runway without crashing into a tree. The navigator can give only one direction at a time. The Coach can randomly announce for athletes to complete 10-15 jumping jacks before continuing their challenge.

Gymnastics

A: Metcon (No Measure)

5 sets

20 sec Hollow hold

5-10 Pause Ring rows

Rest 30 seconds

Metcon

B: Metcon (AMRAP – Rounds and Reps)

Amrap 15

800m Bike OR 400mSki/Row

15 Box jump over @low

10-15 Sit-ups

Extra Accessory

Metcon (No Measure)

Monkey Bar Game: athletes go through the pull up rig without touching the ground; if the ground is touched, athletes will get to start all over again.