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CrossFit Hamptons – CF Kids


Warm-up (No Measure)

Warm up:

4 Station relay: Set up four cones in a diamond pattern. Divide class into four groups and line them up behind each of the four cones. The first player in line at cones 1 and 3 start with a baton. On “Go”, players holding the baton run and hand off to the player at the next cone before going to the end of that line. The batons and players advance around the cones until one baton catches the other or time is called. You can vary methods of traveling between cones (skip, bear crawl, backpedal, etc). With a smaller group, you can divide the class in half at cones 1 and 3 and have them run past cones 2 and 4 on their way to the other side.

Skill Work

Superman Holds

Superman – Hollow: On the floor and static holds suspended from bar

Work out of the Day

Metcon (AMRAP – Rounds and Reps)


AMRAP in a given amount of time of

3 Pull ups

6 Hang power cleans

9 Mountain climbers


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