Mayhem Affiliate – Pre Teens (8-12) – Wed, Apr 24

By tmurch17Uncategorized

Crossfit Lillington – Mayhem Affiliate – Pre Teens (8-12)

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Warm-up

3 Sets

150m Ski or Row

10 PVC High Pulls

5 Push Ups

5 Squat Broad Jumps (squat into broad jump)

Skill

Pull Ups

We are going to work on Pull Up negatives. 5 sets of 3, as slow as possible on the descent.

then

Back Squats

Review form, starting with a pvc. Then move on to an empty bar, and build to workout weight.

Metcon (Time)

5 Rounds for Time (Time Cap = 15 Minutes)

50 Singles

10 Back Squats

30 Second Plank (Accumulated)