Announcements
ALL members need to be signed in to Wodify. Additionally, if you are using our gym, you need to have an active membership. We offer many varieties of memberships to accommodate budgets, however free can’t be one of them.Additionally, as of today We will need a 30 day notice for cancellation. Thanks for understanding. – Joey
Crossfit Lillington – Mayhem Affiliate – Pre Teens (8-12)
Warm-up
4 Sets
200m Run or 10x50ft Shuttle Runs
10 PVC High Pulls
10 PVC Overhead Squats
5 Push Ups
* Each Shuttle Run rep is 25 feet down + 25 feet back
Skill/Strength (No Measure)
Seated Dumbbell Shoulder Press
* Keep your core braced and ribs down as you press, finishing with the dumbbells directly over your shoulders without overextending your lower back.
Workout (AMRAP – Rounds & Reps)
12 min AMRAP
10 Seated Dumbbell Shoulder Press
20 Air Squats
30 Jump Rope Singles or 15 Double-Unders
(Score is Rounds + Reps)