Crossfit Lillington – Mayhem Affiliate – Pre Teens (8-12)
Warm-up
Rowling!
It’s 5 rounds (each) you vs. your partner. Your goal each round is to row and get the monitor to stop on exactly 100m, without slowing your pace. Score how many meters you’re over or under each round. That’s your penalty sit-ups while your partner rows (max 10 per round). Example: Row 105m = 5 sit-ups. Lowest total meters off wins!
Skill/Strength (No Measure)
Push Press Skill Review
* Start with a PVC, then move up to an empty bar or light load.
Workout (Time)
For TIme:
Buy In: 20 Burpees
3 Rounds
10 Push Press
20 Air Squats
30 Jump Rope (singles or doubles)
Cash Out: 20 Burpees