Announcements
We will be following the NCFit programming found under the “CrossFit” heading, not “ A Mayhem”…for the next cycle. Get ready to enhance your barbell skills.
Crossfit Lillington – Mayhem Affiliate – Pre Teens (8-12)
Warm-up
3 Rounds
5 Cal Assault Bike
10 Body Weight Good mornings
10 Push Ups
Skill
Deadlift
We are going to build to our working weight. We want a flat back and let the hips and shoulders rise at the same time.
Metcon (Time)
Teams of 2
5 sets (Each/1:1)
10/8 Cal Assault Bike
10 Dumbbell Push Press
10 Dumbbell Deadlifts
-We are looking at quick-time domains on these. DB Press’ should be unbroken and fast
-Deadlift should be no more than 2 sets each round