Crossfit Lillington – Mayhem Affiliate – Pre Teens (8-12)
Warm-up
4 min Row
3 min Bike Erg (or 3 min jog around the gym/outside)
2 min Ski (or Bike)
1 min Push ups
Skill
Push Jerk + Split Jerk
(2+1)
-We are working on going from a Push Jerk (Dip,Drive,Dip) into a Split Jerk.
-We will add a slight amount of weight and take these from the rack
Metcon (2 Rounds for reps)
7 Min AMRAP
30/25 Cal Air Bike
Max Burpees in remaining time
Rest 2:00
7 Min AMRAP
30 Burpees
Max Cal Air Bike in remaining time
*Cals can be adjusted as needed. We want steady pace on the beginning parts of both workouts.