Wednesday, October 13th 2021

CrossFit Bielefeld – CrossFit KIDS

Warm-up (No Measure)

Knock Out Basketball: Make a line in front of the basketball hoop(use an upside down box). You have two players out on the court trying to make the basket before the other player gets a chance. If one makes it, then someone comes in to try to get another basket. If one player gets knocked out twice, they get to complete 50 Jumping Jacks and get ready for their next turn.


A: Metcon (Weight)

Back Squats

4 x 3 Tempo squats @3.0.X.5


B: Metcon (No Measure)

Every 4 minutes for 20 minutes

15 Push-ups

5 Rack Front Squats

Extra Accessory

Metcon (No Measure)

Machine to Song: put on a group favourite song and have athletes use a machine (bike, row, ski, etc.) for the entire duration of the song. Variation: complete 20s intervals of recovery pace and sprint pace.