Monday

Training Pit CrossFit (Hollywood, FL) – Kids Fitness

Warm-up

Warm-up (No Measure)

MOVEMENT PREP

For 3-5:00

Shuttle runs with Cross body touch and tap

GET READY

2:00 each side Hamstring on a box

Skill Review

Metcon (No Measure)

MOVEMENT PRACTICE

Prior to getting on the bar, discuss application of Movement Skills while hanging. Then have kids hang and apply Strong Tree and Muscles On prior to pulling.

Follow with strict pull-up practice, jumping ok, no kipping. Every 5 attempts, have kids inchworm out 10 meters and back to pull up station.

Metcon

Metcon (No Measure)

WORK & PLAY

4-3-2-1

4:00 1 Box Prowler push 10 meters, 3 box squats

3:00 Box Jump over, 3 grasshoppers

2:00 Play with hula hoops and dodgeballs

1:00 Plank hold or (progression one knee on floor) focus on solid position

GAME

Plank Ball

Create a human circle with a large Balance Ball ” Physio” ball in center.

Alternate rounds in either plank or hollow positions as directed by coach. Ball is moved by a head butt from the plank and by a flutter kick from hollow.

Music is stopped and started by coach, last player to touch the ball performs three blocked squats in the center.

HILLBILLY BOX PROWLER

https://youtu.be/d7iiC3tPFcs

BOX HURDLE

https://youtu.be/WCOCBQIRBZU

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