Crossfit Lillington – Mayhem Affiliate – Pre Teens (8-12)
Warm-up
4 Rounds
150m Ski or Row
10 Monkey Hangs
5 Inch Worm With Push Up
10 Air Squats
Skill
Pull Up Practice
Today we are working on form and efficiency in pull-ups.
Level 1: jumping pull-ups or ring rows
Level 2: strict pull-ups
Level 3: kipping or butterfly pull-ups
You have pull-ups coming up in the workout, so don’t do a lot of volume now. Play around with different heights for jumping pull-ups, different bands for banded, or work on improving form in kipping/butterfly.
Metcon (3 Rounds for time)
Kid’s Barbara
3 Rounds
10 Pull Ups
20 Push Ups
30 Sit-Ups
40 Squat
Rest 2:00 Between Rounds
*We want to try and have the same split times across all sets. Push Ups will be come the hardest. Smart sets from the start.