Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Movement Prep/Activation:
8:00 AMRAP
100m Easy Run
10 Supermans
10 Alternating V-ups
6 Walking Lunges (each leg)
10 Beat Swings
*Optional: 1–2 practice rounds of 50ft lunges + 5 GHDs*
Workout Prep:
2 Sets
5 GHDs (or V-Ups)
25ft Walking Lunge
100m Run
Rest :45
Coaches Notes
Supermans
Alternating Leg V-Up
Bodyweight Walking Lunge
Beat Swing
Metcon (Time)
7 Rounds
200m Run
10 GHDs (or V-Ups)
50ft Walking Lunge
(Scored by Time)