Crossfit Lillington – Mayhem Affiliate – Kids (5-8)
Warm-up
-single leg hop R/L
-2 feet bunny hop
-skip
-skip high
-skip far
-jog, faster, faster again, sprint
Skill
Front squat and Thruster with PVC
Demonstrate proper front squat technique, reviewing all aspects we’ve previously covered:
Feet underneath hips, grip the pipe thumb’s width outside of hips, proper front rack position- focusing on elbows in front of pipe, crease of hip below top of knee.
For thruster, build on the front squat and demonstrate full hip extension (stand all the way up) before the arms go over head.
Metcon (AMRAP – Rounds and Reps)
Groups of 3
7:00 AMRAP
3 burpees
15 yard run
5 front squats
5 thrusters
15 yard run
Game
Dodgeball!