Announcements
Starting October 1, 2024, you will see a 3.9% credit card fee or 2.6% ACH fee. As much as we don’t want to, we have to. We have not raised membership rates in 10 years. This passed on fee will help us combat the 35% increase in Affiliate Fees passed on to us by CrossFit this year alone. If you need to switch payments methods, or talk to me in general please feel free. Joey 910 890 3358
Crossfit Lillington – Mayhem Affiliate – Kids (5-8)
Warm-up
PVC pipe shoulder warmup.
10 around the worlds, each way
10 pass-throughs
10 lying pass-throughs
10 reverse grip pass-throughs
Skill
Handstand holds
-Place a safety mat against the wall and break kids into groups of 5-6 per coach. The progression is:
-Headstand against the wall
-Headstand into a kick-up
-Kick up and hold
Metcon (AMRAP – Rounds and Reps)
Teams of 2
AMRAP 8:00
5 yards wheelbarrow walk
5 synchro burpees
5 yards wheelbarrow walk (switch partners)
5 synchro air squats
Game
Dodgeball