Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Movement Prep/Activation:
2 Rounds
1:00 Easy Bike
10 Glute Bridges
10 Deadbugs
8 Box Step Ups
8 Empty Bar Deadlifts
Workout Prep:
3 sets
10-second Air Bike (each/ practice switching on and off)
Coaches Notes
Glute Bridges
Deadbug
Box Step Up
Deadlift
Deadlift (Every 2:00 x 4 sets
3 Deadlifts @70%
)
Metcon (Calories)
Teams of 2:
16:00 AMRAP
Partner 1:
1:00 Max Calorie Air Bike
Partner 2:
1:00 Rest
(Scored by Total Calories)