Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Movement Prep/Activation:
Hip Halo Warm Up
-into-
7:00 AMRAP
10 Deadbugs
3 Tempo Back Squats (empty bar, build up to 50%)
20-second Moderate Row
Workout Prep:
2 sets
5/4 Cal Row
5 Air Squats
Rest :45
*Practice transitions
Coaches Notes
Mayhem Hip Halo Activation
Deadbug
Tempo Back Squat
Back Squat (Every 2:30 × 5 sets
4 Back Squats @ 65%)
Metcon (Time)
For Time:
120 Air Squats
*Every minute on the minute (Including 0:00) perform 8/6 Calorie Row
(Scored by Time)
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1:00 Calf Foam Roll (each side)
2 Sets
1:00 Chest Stretch
*Rest as needed between sets.
Athletes Notes
Chest Stretch