Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up (No Measure)
Movement Prep/Activation:
8:00 AMRAP
5 Shuttle Runs (practice technique)
8 Air Squats
20-second Bike (easy → moderate)
6 Step Back Lunges
Workout Prep:
2 Sets
2x50ft Shuttles
5/4 Cal Bike (steady)
Rest :45
Coaches Notes:
Shuttle Run
Air Squats
Bodyweight Step Back Lunge
Metcon (AMRAP – Rounds and Reps)
30:00 AMRAP
8x50ft Shuttle Runs
15/12 Calorie Air Bike
(Score is Rounds + Reps)