Crossfit Lillington – Mayhem Affiliate – Pre Teens (8-12)
Warm-up
100M Run
100M Backwards Run
25 Squats
15 Pushups
20 Standing Knee to Elbows
Then: Dynamic Stretches for Running such as leg swings, torso twists, arms swings etc.
Skill
Rowing
Metcon
Partner WOD (AMRAP – Rounds and Reps)
Partner WOD
12 Minute AMRAP (one partner working at a time, both partners complete each station)
100M Run
100M Row
10 Box Jumps
10 Burpees