Crossfit Lillington – Mayhem Affiliate – Kids (5-8)
Warm-up
Partner AMRAP 3:00
P1: run on runner or turf
P2:
5 burpees
Jumping squats
-Switch-
Skill
Medball cleans over shoulder:
We have also done these recently. Review and practice movement standards. 4 minutes.
Metcon (Time)
Divide kids into teams of 4-5. Set up equipment or cones 5 yards out for 20 yards. Each line will be a different movement and increasing reps. The goal of this workout is to perform all movements synchro AND the groups must stay together. They can not advance to the next movement until everyone is finished. If you feel it is helpful, appoint one person in each group to be the team captain, who can call reps and ensure everyone is finished before advancing.
The movements are:
Run 5 yards
2 synchro KB deadlifts
Run 5 yards
4 synchro medball cleans
Run 5 yards
6 synchro burpees
Run 5 yards
8 synchro line hops
Run 20 yards back.
-The next team may start when the team before them reaches the line hops.
-Let each team run through 3 times.
Game
dodgeball