Crossfit Lillington – Mayhem Affiliate – Pre Teens (8-12)
Warm-up
2 Minute Jog
1 Minute Sit-ups
1 Minute Jump Squats
1 Minute Arm Circles (switch directions at 30 sec)
1 Minute Sit-ups
Skill/Strength (No Measure)
Front Squat
Review Front Squat emphasizing high elbows/upright torso
Practice with empty bar/light weight
Workout (2 Rounds for reps)
7 Min AMRAP
30/25 Calorie Air Bike
Max Burpees in remaining time
Rest 2:00
7 Min AMRAP
30 Burpees
Max Calorie Air Bike in remaining time
*Bike should be completed in under 4 minutes. Adjust calories as needed. We want a steady pace on the beginning parts of both workouts.