Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Movement Prep/Activation:
8:00 AMRAP
20 Single Unders
6 Hand Release Push Ups
6 Step Ups (each leg)
4 Ring Rows
8 Scap Pull Ups
*Optional: 1 practice round of each workout piece (scaled)*
Workout Prep:
1–2 Sets
10 Double Unders
4 Push Ups
4 Step Ups
2 Strict Pull Ups
Rest :45
Coaches Notes
Single Unders
Hand Release Push Up
Box Step Up
Ring Rows
Scap Pull Ups
Metcon (2 Rounds for time)
10 Rounds
25 Double Unders
8 Push Ups
-rest 5:00-
10 Rounds
10 Box Step Ups (20)
3 Strict Pull Ups
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2:00 Chest Stretch (each side)
Coaches Notes
Chest Stretch