Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Banded 7’s
-into-
10:00 AMRAP
30-second Air Bike
5 Kip Swings
3 Kipping Pull Up/Chest to Bar
10 Wall Facing Shoulder Taps
5 Single Arm Dumbbell Push Press (light)
2. Workout Prep
2 sets:
5/4 Calorie Air Bike (fast)
1-2 Bar Muscle Ups
-rest as needed between sets-
Coaches Notes
Beat Swing
Kipping Pull Up
Kipping Chest to Bar
Handstand Shoulder Taps Wall Facing
Single Dumbbell Push Press
Metcon (Time)
Event 5
25/20 Calorie Air Bike
15 Bar Muscle Ups
25/20 Calorie Air Bike
(Or 30 chest to bar, 45 pull-ups)