Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Movement Prep/Activation:
2 Rounds
5 Dynamic Air Squat
10 Glute Bridges
10 Single Arm Suitcase Dumbbell Deadlifts (each/light)
3 Inchworms with Double Push Up
-then barbell:
2 Rounds
3 Empty-Bar Back Squats
3 Tempo Back Squats (3-sec down)
Workout Prep:
2 sets
5 Air Squats
2 Single-Arm Devil’s Press (light)
-rest 30-seconds
Coaches Notes
Dynamic Squat Stretch
Glute Bridges
Single Arm Dumbbell Suitcase Deadlift
Inchworm with Double Push Up
Back Squat
Tempo Back Squat – 3 seconds down, 3 in the hole
Back Squat (Every 2:00 x 4 sets
3 Back Squats @70%)
Metcon (AMRAP – Reps)
12:00 AMRAP
10-20-30-40-50. . .
Air Squats
5-10-15-20-25
Single Arm Devils Press (35/25)
(Scored by Total Reps)