Crossfit Lillington – Mayhem Affiliate – Kids (5-8)
Warm-up
4 Rounds (6 minutes total):
20 sec push-ups followed by 10 sec rest
20 sec sit-ups followed by 10 sec rest
20 sec air squats followed by 10 sec rest
Skill
Rope Swings
Set up boxes on either side of the ropes. Allow them to swing back and forth, dismounting back onto the box they started on.
If ropes are unavailable, practice bar hanging skills. Hang from a pull-up bar. Can you shimmy all the way to the right and back to the left? Can you turn around to face the other way, then back forward again? How long can you hold your chin over the bar (without your chin touching the bar)? Have fun with it!
* If bar height is high, make sure spotters are used as needed.
Metcon (AMRAP – Rounds and Reps)
Team relay
7:00 Amrap
Rope swings across boxes and back
1 Shuttle Run
-Tag next person-
* Shuttle run is 25 feet down + 25 feet back
OR (if ropes are unavailable/limited)
Team relay
7:00 Amrap
5 hanging knee raises – lift knees as high as possible
1 Shuttle Run
-Tag next person-
Coaches Notes
Have multiple teams of an even size go at the same time. You can keep score on a whiteboard, if you want, to see which team “wins”.
OR
You can do something like 2 rounds for time – see who wins. Then repeat again but change a movement. For example, instead of shuttle run, you have to bear crawl down and sprint back.