Crossfit Lillington – Mayhem Affiliate – Pre Teens (8-12)
Warm-up
Run 400m (or 500m Row)
then
Dynamic Warm up:
Butt Kickers
Karaoke
Lunge with Twist
Cherry Pickers (Skip and drive arm up, like Super Mario)
Skill
Squat Cleans
We are working on full cleans today. Start with PVC then work to bars with some weight
Metcon (AMRAP – Rounds and Reps)
Partner workout!
Partner does 1 FULL round then switch
15 Min AMRAP
5 Squat Cleans
Sprint 100m
10 Hanging Leg Raises
Sprint 100m
1:1 rest with partner
Can sub 5 shuttle runs for each 100m sprint as needed. 1 rep = 50 feet down + 50 feet back.