Crossfit Lillington – Mayhem Affiliate – Kids (5-8)
Warm-up
Partner relay:
3x (each)
3 Jumping Pull ups
3 Hand release push ups
1 50-foot shuttle Run (25 down, 25 back)
* Partner one completes a full round, then tags their partner to start.
Skill
Strict Pull-ups:
Work in a progression. Start with an active hang, then progress to scap pull-ups, then let them attempt pull-ups. You may place their feet in your hands to give assistance, if necessary. See coach notes for video.
Metcon (AMRAP – Rounds and Reps)
Use the same teams as for the warm-up relay.
Each team member completes the following for a 6:00 Amrap
4 pull-ups (scale to scap pull-ups if necessary)
5 push-ups
40 yard run (20 down, 20 back)
Game
Dodgeball