Crossfit Lillington – Mayhem Affiliate – Kids (5-8)
Warm-up
5 minute run progression:
20 seconds each: Walk, jog, sprint
Repeat for 5 minutes total
Bowling burpee game: set up foam rollers and have kids roll a small wall ball at them. However many “pins” are left standing is the amount of burpees the kids do.
Skill
3 rounds
Partner 1
4 double DB thrusters
4 double DB Deadlift
Partner 2
2 shuttle runs
*Practice each station and how to turn during the shuttle runs. Each shuttle run rep is 25 feet down + 25 feet back.
Metcon (AMRAP – Reps)
10 minute AMRAP
Partner 1: 10 DB thrusters and 10 DB deadlifts
Partner 2: max shuttle runs
Both partners work at the same time and switch places each time one partner competes the thrusters and deadlifts. Score is total shuttle runs complete. Remind kids to talk to each other about what rep of the shuttle runs they are on when they switch.
Game
Team vote on game