Wednesday, November 3rd 2021

CrossFit Bielefeld – CrossFit KIDS

Warm-up (No Measure)

Delete Me, Esse: Divide the group into two teams. Have each team’s members line up side-by-side and the entire team lines up directly across from the other team, facing the opposite direction. Place a ball or other object in between the two teams. Everyone on each team holds hands with the person next to them and closes their eyes. The first person in each line will be the only person that can have their eyes open. The line leaders will watch the coin flipper who will flip a quarter. When the quarter lands on HEADS, the first person in line is to squeeze the next person’s hand. This will cause a chain reaction and each person should squeeze the next person’s hand after they feel their first hand being squeezed. The last person in line will then retrieve the ball is the winner for that round. After a winner is declared, the person from the end will go to the beginning. The team with the most points after everyone has gone through the rotation is declared to be the game winner.

Weightlifting

A: Metcon (Weight)

Clean & Jerks

6 x 3

Metcon

B: Metcon (Time)

For time

21-18-15-12-9-6-3

Wallball

Seated DB press

Extra Accessory

Metcon (No Measure)

Time to Work: In a 5 minute timeframe, complete 4-8 reps of unweighted Bulgarian Split Squats.