Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
1:00 Row (regular)
1:00 Row Legs Only (straight arms)
1:00 Row Arms Only (legs straight)
1:00 Row (regular)
2. Workout Prep
Get rowers set and up and discuss pacing and how to approach. Take the time to dial in and talk to athletes about the monitor and various setups.
Metcon (Time)
800/700m Row @70% Effort
-Rest 3:00-
8×175/150m Row @80% Effort
-Rest 30 seconds after each set-
800/700m Row @90% Effort
cool down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Minute Posterior Hip Stretch
Athletes Notes
Posterior Hip Stretch