Crossfit Lillington – Mayhem Affiliate – Pre Teens (8-12)
Warm-up
AMRAP 5:00
30 second Ski or Row
5 Ring Rows
5 Push-ups
10 Air Squats
Skill/Strength (No Measure)
Broad Jumps
Today we are working on explosive power.
Step 1: Stand with your feet shoulder-width apart. Arms up in the air.
Step 2: Begin by swinging your arms back behind your body as you bend your knees and push your hips back.
Step 3: Swing your arms forward as you drive your feet into the ground, push hips forward, and explode forward off the ground.
Step 4: Land on your feet in a mini squat
Practice and see how far you can get in a single jump!
Workout (AMRAP – Rounds & Reps)
Teams of 2
AMRAP 15:00
Partner1: 250/200m Row
Partner2: 200m Run OR 10x50ft Shuttle Run
When both partners are finished, perform:
100 Single Unders (shared)
15 Synchro Kipping Knee Raises
20 Hand-Release Pushups (shared)
* Athletes should alternate each round between the Row and Run