Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Movement Prep/Activation:
9:00 AMRAP
30-second Easy Air Bike
10 Cossack Squats
4 Up Downs
10 Alternating Step Back Lunges
3 Empty-Bar Back Squats
Workout Prep:
2 sets
10-second Air Bike (build in pace)
Set 1: 2 Burpee to Bar
Set 2: 2 Burpee Box Jump Overs
-rest 30-seconds-
Coaches Notes
Cossack Squat
No Push Up Burpee
Bodyweight Step Back Lunge
Back Squat
Back Squat (BACK SQUAT
Every 2:00 × 3 sets
5 Back Squats @60%)
Metcon (3 Rounds for time)
20/16 Calorie Air Bike
25 Burpees
20/16 Calorie Air Bike
-at 8:00-
20/16 Calorie Air Bike
20 Burpee to Bar (6in)
20/16 Calorie Air Bike
-at 16:00-
20/16 Calorie Air Bike
15 Burpee Box Jump Over (20/16)
20/16 Calorie Air Bike
(Score each set for Time)