Crossfit Lillington – Mayhem Affiliate – Pre Teens (8-12)
Warm up
5 Mins Bike
into 3 Rounds
10 PVC Thrusters
10 PVC High Pulls
10 Leg Raises
Skill
Rope Climbs
Metcon (AMRAP – Rounds and Reps)
15 Min AMRAP
Teams of 2
20 Thrusters
10 Zombie Climbs(1 Rope climb=2 Zombie Climbs)
10 Cal Assault Bike
-All movements can be split as desired.
-Thruster weight should be the same for both partners.
-Rope Climbs can be scaled as needed.