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
1 minute Bike
20 Walking Lunges
15 PVC Bent Over Row
10 Push Ups
Strength/Skill (Checkmark)
Handstand Holds
* Push tall through your shoulders, keep your core and glutes tight, and focus on maintaining a straight, stacked body position throughout the hold.
Metcon (3 Rounds for time ↓ shorter is better)
3 Sets
300m Run
50ft Sled Push (or Double DB Farmers Carry or Sandbag Bearhug Carry)
20 Burpee Variation*
-rest 3 minutes between sets-
Set 1: Burpee Broad Jump
Set 2: Burpee over line
Set 3: Burpee high jump
(Score is Time Per Set)