Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Movement Prep/Activation:
Hip Halo Warm Up
-into-
6:00 AMRAP
30-second Bike
4 lunge Matrix
3 Tempo Back Squats (empty bar, build up to 50%)
10 Sit Ups
Workout Prep:
1 Round
5/4 Cal Bike
10ft DB Front Rack Lunge
Rest :45
Coaches Notes
Mayhem Hip Halo Activation
Bodyweight Lunge Matrix
Tempo Back Squat
Sit Ups
Back Squat (Every 2:30 × 4 sets
2 Back Squats @80–82%)
Metcon (5 Rounds for time)
5 Sets:
15/12 Calorie Air Bike
50ft Dumbbell Front Rack Lunges (35s/25s)
-rest 1:30 between sets-
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Quad Foam Roll
1:00 Couch Stretch
*Rest as needed between movements and sets.
Athletes Notes
Couch Stretch