Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Movement Prep/Activation:
Banded 7’s
-into-
6:00 AMRAP
30-second Easy Bike
6 Box Step Ups
4 Box Jumps
4 Strict Press (empty bar – build in weight, stay under 50%)
Workout Prep:
2 Rounds
5/4 Calorie Row@ intended pace
4 Box Jump Overs
Coaches Notes
Banded 7s
Box Step Up
Box Jump
Barbell Strict Press
Shoulder Press (Every 2:00 × 5 sets
2 Shoulder Press @75%)
Metcon (Time)
5 Rounds:
15/12 Calorie Row
10 Box Jump Overs (20/16)
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1:00 Seated QL Stretch (each side)
1:00 Seated External Rotations (each side)
*Rest as needed between sides and movements.
Athletes Notes
Seated QL Stretch
Seated External Rotations