Crossfit Lillington – Mayhem Affiliate – Teens
Warm up
1. Movement Prep/Activation and Increasing Heart Rate
2:00 Machine:
-into-
3 sets
10 Alternating Box Step Ups
30-second Knee Plank
3 Inch Worms
2. Workout Prep
Get set up relatively quickly, and let’s light this candle!
Coaches Notes
Box Step Up
Knee Plank
Inchworm to Pushup
Metcon (Time)
“CHAD”
For Time:
1000 Box Step Ups (20in)
-Use 35/25lb vest/ruck backpack if available (KG 15/10)
Coaches Notes
Today we’re doing Chad plus an alternative Hero workout option.
Reminder to add a programming note along the lines of, “If you are not a US gym and would like to incorporate a hero WOD from your country, we encourage you to do so. If you would like help choosing one that works well with the week of programming, please email christi@mayhemnation.com ).”