Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
2:00 Machine
-into-
10:00 AMRAP
2x50ft Shuttle Run
5 Clean Deadlifts (empty bar)
5 Hang Muscle Cleans (empty bar)
5 Push Press (empty bar)
10 Box Step Ups
2. Workout Prep
3 sets:
1x50ft Shuttle Run
2 Clean and Jerks (build in weight)
2 Box Jump Overs (build in height)
Coaches Notes
Shuttle Run
Clean Deadlift
Hang Muscle Clean
Push Press
Box Step Up
Metcon (5 Rounds for reps)
5 sets
2:00 AMRAP
8x50ft Shuttle Run
10 Clean and Jerks (75/55)
Max Box Jump Overs (24/20)
-Rest 1:00 Between sets-