Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
10:00 AMRAP
30-second Jump Rope
30-second Run
5 Kip Swings
5 Hanging Knee Raises
5 Worlds Greatest Stretch (each)
2. Workout Prep
3 sets:
50m Run (build in pace)
3 Toes to Bar
3 Dumbbell Front Squats (build in weight)
4 Front Rack Dumbbell Walking Lunge Steps (build in weight)
Coaches Notes
Single Unders
Beat Swing (beat swing)
Hanging Knee Raises
World’s Greatest Stretch
Metcon (4 Rounds for time)
Every 8:00 (4 sets)
200m Run
10 Toes to Bar
10 Dumbbell Front Squats (25s/15s)
25ft Front Rack Dumbbell Walking Lunge (25s/15s)
200m Run
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Barbell Forearm Stretch
20x 90/90 Rotations
4x 5 Quad Foam Rolling (each leg)
Athletes Notes
Barbell Forearm Stretch
90/90 Rotations
Quad Foam Rolling