COFFS COAST CROSSFIT – CrossFit Kids
Warm-up (No Measure)
Front Rack Relay:
In teams one at a time, team members squeeze the ball betweent their elbows in a front rack position and travel down to the cones and back. Players pass the ball onto the next team member while maintaining the front rack position.
Hang Power Cleans
Metcon (AMRAP – Rounds and Reps)
Complete the following for a given time:
10 KB Deadlifts
8 Box Jump Overs/Step Overs
6 Hang Power Cleans
4 Pull Ups
Game: Steal The Bacon
In two teams line up facing each other about 10m apart.
Each athlete is given a number that matches the number on the opposing team. In the middle place an item to represent the “bacon”. When you call out a number those two athletes race to the middle and try to be the first to steal the bacon and bring it back to their line. The other team has the opportunity to tag them on the shoulder before they reach the boundary. If the team gets their bacon to their line they choose 3 of a movement for the other team to do, if they get tagged th other team chooses 3 of a movement for them.