Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up (No Measure)
Movement Prep/Activation:
8:00 AMRAP
30-second Row (easy → moderate)
8 Dynamic Squat Stretch
4 Wall Balls (light)
6 Hollow Rocks
Workout Prep:
2 Sets
5/4 Cal Row (moderate → fast)
5 Wall Balls (moderate pace)
Rest :45
(Practice getting in and out of the rower efficiently)
Coaches Notes
Dynamic Squat Stretch
Wall Balls
Hollow Rocks
Metcon (10 Rounds for time)
Every 3:00 (10 sets)
12/10 Calorie Row
15 Wall Balls (14/10)
(Score is 10 sets of Time)