Crossfit Lillington – Mayhem Affiliate – Pre Teens (8-12)
Warm-up
10 yd walk on toes
10 yd walk to toes backwards
10 yd walk on heels
10 yd walk feet turned out
10 yd walk feet turned in
10 yd lunge walk-arms locked out overhead
10 yd lunge walk – torso twist towards forward leg
10 yd butt kickers
10 yd high knees
10 yd bear crawl forward
10 yd bear crawl backward
Skill
Jump Rope:
Working on single unders, single under crossover
Metcon (Distance)
5 rounds
3:00 run
1:00 walk
Intervals should be close to same distance each time. We want a steady pace