Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Movement Prep/Activation:
8:00 AMRAP
30-second Bike
10 Empty Bar Strict Press
10 Handstand Shoulder Taps or 8 Box Pike Shoulder Taps
5 Controlled Bench Press (empty bar – build in weight)
10 Band Pull Aparts
Workout Prep:
2 sets
5 Strict HSPU (or scaled variation)
20-second Bike (hard)
5 Kipping HSPU
-rest :60 b/t sets-
Coaches Notes
Strict Press
Handstand Shoulder Taps
Bench Press
Banded Pull Aparts
Bench Press (4 sets
8 Bench Press
-build across sets by feel-
-rest 1:00-2:00 between sets-)
Metcon (3 Rounds for time)
3 sets
6 Strict Handstand Push Ups
24/20 Calorie Air Bike
12 Kipping Handstand Push Ups
-rest 3:00 between sets-
(Scored by time each set)