Crossfit Lillington – Mayhem Affiliate – Pre Teens (8-12)
Warm-up
3 Sets
150m Ski or Row
10 PVC High Pulls
5 Push Ups
5 Squat Broad Jumps (squat into broad jump)
Skill
Pull Ups
We are going to work on pull-up negatives. 5 sets of 3, as slow as possible on the descent.
then
Back Squats
Review form, starting with a PVC. Then move on to an empty bar, and build to workout weight.
Metcon (Time)
5 Rounds for Time (Time Cap = 15 Minutes)
50 Singles Unders
10 Back Squats
30 Second Plank (Accumulated)