Crossfit Lillington – Mayhem Affiliate – Pre Teens (8-12)
Warm-up
20 seconds on, 10 seconds off:
Jumping Jacks
Alternating Lunges
Plank Shoulder Touches
Sit Ups
Burpees
REPEAT (5 minutes total)
Strength/Skill (Checkmark)
Pull-ups. Take some time to learn and practice. Perform 3 reps at each level until you reach your top level. Then, continue practicing at that level until everyone is done.
* 5 second hang from bar
* Scap Pull-ups
* Kip Swings
* Jumping Pull-ups
* Strict Pull-ups
* Kipping Pull-ups
Workout (AMRAP – Rounds & Reps)
12 Min AMRAP
5 Pull-ups (or Jumping Pull-ups)
10 DB Push Press
20 Lunges
5 Calorie Air Bike