Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Banded 7’s
-into-
8:00 AMRAP
5 Seated Dumbbell Z-press
5 Jumping Air Squats
5 Up Downs
5 Cat/Cows
30 Single Unders
2. Workout Prep
3 sets:
3 Push Press (build in weight)
2 Burpee Over Bar
10 Double Unders
Coaches Notes
Seated Dumbbell Z-Press
Jumping Air Squat
No Push Up Burpee
Cat Cow
Single Unders
Metcon (Time)
7 rounds
7 Push Press (75/55)
7 Burpee over Bar
35 Double Unders