Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
10:00 AMRAP
30-second Air Bike
(10-seconds easy, 10-seconds moderate, 10-seconds hard)
10 Cat Cows
30-second Row
(10-seconds easy, 10-seconds moderate, 10-seconds hard)
10 Dead Bugs
2. Workout Prep
1 set:
5/4 Calorie Air Bike (at workout pace)
5/4 Calorie Row (at workout pace)
Coaches Notes
Cat Cow
Deadbug
Metcon (2 Rounds for calories)
7:00 AMRAP
40/32 Calorie Air Bike
Max Calorie Row
-rest 4:00-
7:00 AMRAP
40/32 Calorie Row
Max Calorie Air Bike