Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry Or Banded 7’s
-into-
8:00 AMRAP
10-second Active Deadhang
5 Inchworms
10 Alternating V-Ups
10 Single Arm Dumbbell Bench (each)
2. Workout Prep
3 sets:
3 Bench Press (build in weight)
Coaches Notes
Crossover Symmetry Activation
Banded 7s
Active Dead Hang on Rig
Inchworm to Pushup
Alternating Leg V-Up
Single Arm Dumbbell Bench
Metcon (4 Rounds for time)
2 Rounds
12 Bench Press (95/55)
12 GHD Sit Ups (Or V-Ups)
-@5:00-
24 Bench Press (95/55)
24 GHD Sit Ups (Or V-Ups)
-@10:00-
24 GHD Sit Ups (Or V-Ups)
24 Bench Press (95/55)
-@15:00-
2 Rounds
12 GHD Sit Ups (Or V-Ups)
12 Bench Press (95/55)