Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Hinshaw Warmup (10:00-12:00)
-into-
6:00 AMRAP
100m Run
6 scorpions
30-second Bike
10 Heel toe rocks
2. Workout Prep
1 set:
100m Run (at workout pace)
5/4 Calorie Bike (at workout pace)
Coaches Notes
Hinshaw Warm up
Scorpion Stretch
Heel to Toe Rocks
Metcon (10 Rounds for time)
5 sets:
400m Run
-rest 1:00-
25/20 Calorie Bike Erg (Or 20/16 Calorie Air Bike)
-rest 2:00 between sets-