Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Movement Prep/Activation:
7:00 AMRAP
4x50ft Shuttle Runs
10 Banded Pass Throughs
5 Dynamic Squat Stretches
10 Cossack Squats
4 PVC – empty bar Muscle Snatch
4 PVC – empty bar Overhead Squats
-into-
2:00
Build up to opening weight
Workout Prep:
1 Set
5 Wall Balls
4 Shuttle Runs
6 V-Ups
Rest :45
Coaches Notes
Shuttle Run
Banded Pass Throughs
Dynamic Squat Stretch
Cossack Squat
Muscle Snatch
Overhead Squat
Power Snatch + Overhead Squat (CYCLING (SNATCH)
Every 1:00 (10:00)
2 Touch-and-Go Power Snatch + 2 Overhead Squat @ RPE 6–7)
Metcon (Time)
25x50ft Shuttle Runs
50 Wall Balls (14/10)
50 Alternating V-Ups
50 Wall Balls (14/10)
25x50ft Shuttle Runs
(Scored by Time)
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1:00 Lat Foam Roll (each side)
1:00 Mid to Upper Back Foam Roll