Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
2:00 Machine
-into-
10:00 AMRAP
8 Box Step Ups
8 Deadbugs
4 Inchworms
4 Lunge Matrix (each)
4 Single Arm Dumbbell Thrusters (each)
2. Workout Prep
3 sets:
2 Box Jump Overs
2 Thrusters
2 GHD’s
2 Bar Facing Burpees
Coaches Notes
Box Step Up
Deadbug
Inchworm to Pushup
Bodyweight Lunge Matrix
Single Dumbbell Thruster
Metcon (Time)
10 Box Jump Overs (20/16)
10 Thrusters (75/55)
15 GHD’s (or V-Ups)
10 Box Jump Overs (20/16)
10 Thrusters (75/55)
15 Bar Facing Burpees
10 Box Jump Overs (20/16)
10 Thrusters (75/55)
15 GHD’s (or V-Ups)
10 Box Jump Overs (20/16)
10 Thrusters (75/55)