Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
10:00 AMRAP
45-second Air Bike
10 Roll and Reach
3 Inchworms
3 Snatch Deadlifts
3 Hang Muscle Snatch
3 Power Snatch
-PVC to Empty Bar-
2.. Workout Prep
3 sets:
5/4 Calorie Bike (build in pace)
2 Power Snatch (build in weight)
Coaches Notes
Roll and Reach
Inchworm to Pushup
Snatch Deadlift
Hang Muscle Snatch
Power Snatch + Snatch
Metcon (Weight)
Every 1:30 (12:00)
10/8 Calorie Bike
5 Power Snatches (50-60%)