Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Movement Prep/Activation:
8:00 AMRAP
30-second Machine
8 Box Step Ups
5 Dynamic Squat Stretches
10 Glute Bridges
10 Deadbugs
4 Deadlifts (empty bar- build in weight, stay under 50%)
Workout Prep:
2 Set
5 Wall Balls
2 Box Jump Overs
Rest :45
Coaches Notes
Box Step Up
Dynamic Squat Stretch
Glute Bridges
Deadbug
Deadlift
Deadlift (Every 2:00 × 4 sets
3 Deadlifts @ 75%)
Metcon (4 Rounds for time)
4 Sets:
20 Wall Balls (14/10)
10 Box Jump Overs (20/16)
10 Wall Balls (14/10)
5 Box Jump Overs (20/16)
-rest 2:00 between sets-