Crossfit Lillington – Mayhem Affiliate – Kids (5-8)
Warm-up
TABATA (20 seconds of work, followed by 10 seconds of rest):
push-ups
sit-ups
air squats
Complete 4 rounds (2 minutes) of each movement. Do all of one movement before moving on to the next one.
Skill
rope swings
Set up boxes on either side of the ropes. Allow them to swing back and forth, dismounting back onto the box they started on.
If ropes are not available, practice monkey hangs.
Metcon (AMRAP – Rounds and Reps)
Team relay
7:00 Amrap
Rope swings across boxes and back
2x25ft Shuttle Run
-Tag next person-
If Ropes are not available, sub 5 Up-Downs
Game
dodgeball