Crossfit Lillington – Mayhem Affiliate – Pre Teens (8-12)
Warm-up
200m Run
2 Sets
20 Calf Raises
15 Squats
10 Push Ups
5 Open and Close the Gate (knee up and overs)
Skill/Strength (No Measure)
Working on Overhead Squats
Workout (Time)
FOR TIME
600M Run
12 Overhead Squats
12 Pull-ups
400M Run
8 Overhead Squats
8 Pull-ups
200M Run
4 Overhead Squats
4 Pull-ups
Alternative Air Bike Option Workout (Time)
FOR TIME
45/36 calorie Air Bike or 60/48 calorie Bike Erg
12 Overhead Squats
12 Pull-ups
30/24 calorie Air Bike or 40/32 calorie Bike Erg
8 Overhead Squats
8 Pull-ups
15/12 calorie Air Bike or 20/16 calorie Bike Erg
4 Overhead Squats
4 Pull-ups