Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Movement Prep/Activation:
Banded 7’s
-into
5:00 AMRAP
30-second Easy Bike
20 Single Unders
4 Strict Press (empty bar – build in weight, stay under 50%)
Workout Prep:
2 sets
5/4 Cal Bike
10 Double Unders
Rest :45
Coaches Notes
Banded 7s
Single Unders
Barbell Strict Press
Shoulder Press (Every 2:00 × 4
4 Shoulder Press @ 65%)
Metcon (2 Rounds for time)
2 sets
15/12 Calorie Air Bike
35 Double Unders
12/10 Calorie Air Bike
35 Double Unders
8/6 Calorie Air Bike
35 Double Unders
-rest 3:00 between sets-
(Scored by Total for each Set)
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1:00 Calf Foam Roll (each leg)
1:00 Low Back Foam Roll