Wednesday, September 29th 2021

CrossFit Bielefeld – CrossFit KIDS

Warm-up (No Measure)

Balloon Up: Athletes form a circle and hold hands. The Coach can throw a balloon into the circle. The group tries to keep the balloon from touching the ground without letting each others’ hands go for as long as possible. The Coach can set time or kick goals with the group, or add more balloons. Do not let go or let the balloon touch the ground. If you do, the whole group gets to complete 10 reps of a movement (i.e.: air squats, push ups, lunges, etc.).

Strength

A: Metcon (Weight)

EMOM 8

Alternate between:

– 2 Back Squats + 3sec down

– 6 High as possible Wall balls

– Rest

Metcon

B: Metcon (Time)

3 rounds for time

20 front squats

20 bar facing burpees

Extra Accessory

Metcon (No Measure)

Kettlebell Competition: in two teams, complete as many kettlebell swings possible in 5 minutes, with one athlete working at a time.