Crossfit Lillington – Mayhem Affiliate – Pre Teens (8-12)
Warm-up
3 Rounds
100m Row
100m Run (or 5x50ft Shuttle Runs)
10 Push Ups
* Each Shuttle Run rep is 25 feet down + 25 feet back”
Skill/Strength (No Measure)
Front Squat
Review Front Squat emphasizing high elbows/upright torso
Practice with empty bar/light weight”
Workout (AMRAP – Rounds & Reps)
6 Minute AMRAP
50M Sprint (or 3x50ft Shuttle Runs)
10 Pushups
Rest 1 Minute between AMRAPS
6 Minute AMRAP
15 Plate Ground to Overhead
15 Overhead Plate Sit Ups
(Scored by Rounds + Reps)
Overhead Plate Sit Ups
Plate Ground to Overhead