Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Movement Prep/Activation:
Banded 7’s
-into-
6:00 AMRAP
30-second Easy Bike
10 Hanging Knee Raises
30-second Moderate Bike
4 Strict Press (empty bar – build in weight, stay under 50%)
Workout Prep:
2 sets
5/4 Calorie Bike @ intended workout pace
Rest :30
Coaches Notes
Banded 7s
Hanging Knee Raises
Barbell Strict Press
Shoulder Press (Every 2:00 × 4 sets
3 Shoulder Press @ 70%)
Metcon (Time)
Teams of 2 (1:1)
40-32-24-16-8 Calorie Air Bike*
*32-24-18-12-6 Women’s Calories
Note: Both athletes complete all sets. The calorie reps are not shared. Partner one completes a set, then Partner two completes the same set.