Crossfit Lillington – Mayhem Affiliate – Kids (5-8)
Warm-up
Rope swing relay. Divide kids into teams of 3-4. Set up boxes on either side of the ropes for them to swing between.
The race is:
2 burpees
1 swing
Run & touch wall (about 15 yards down and back)
Tag next teammate
Skill
Use PVC pipes. Cue them the same foot stance as the air squat. When the bar is overhead, have them bring it straight down to the middle of their head, then punch it straight up to the ceiling. Have them hold it strong through the whole squat. Practice for 8-10 minutes.
Metcon (AMRAP – Rounds and Reps)
AMRAP 8 minutes
8 Overhead Squats
9 burpees over pipe
10 jumping jacks
Game
Obstacle Course