Crossfit Lillington – Mayhem Affiliate – Teens
Warm up
1. Movement Prep/Activation and Increasing Heart Rate*
8:00 AMRAP
45-second AIr Bike
5 Cat/Cows
5 Sandbag Deadlifts (light weight)
25ft Sled Push (Or Walking Lunge)
25ft Sled Pull (Or Walking Lunge Backwards)
2. Workout Prep
2 sets:
5/4 Calorie Bike Erg (build-in pace) or Air Bike
25ft Sandbag Carry (build-in weight)
25ft Sled Push (build-in weight)
Coaches Notes
Cat Cow
Sandbag Deadlift
Sled Push
Sled Pull
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:00
5-10-15-20….
Calorie Bike Erg (Or Air Bike)
25-50-75-100-125ft…
Sandbag Carry (70/50) (OR Kettlebell Front Rack Carry (2×35/26))
-Rest 3:00-
AMRAP 12:00
10-15-20-25….
Calorie Ski (Or Row)
25-50-75-100-125ft…
Sled Push (70/25)(Or SIngle Dumbbell Walking Lunge (25/15))
Womens Calories: 4-8-12-16-20…
(KG conv: 32.5/22.5 Sandbag, 16/12 KBs, 30/10 Sled, 10/7 DB)