Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Movement Prep/Activation:
9:00 AMRAP
30-second Easy Air Bike
10 Cossack Squats
5 Hanging Knee raises
10 Deadbugs
3 Empty-Bar Back Squats
Workout Prep:
2 Sets
5/4 Calorie Bike @ workout pace
3 Dumbbell Front Squats (build in weight)
3 Toes-to-Bar
Coaches Notes
Cossack Squat
Hanging Knee Raises
Deadbug
Back Squat
Back Squat (BACK SQUAT
Every 2:00 × 3 sets
3 Back Squats @65%)
Metcon (5 Rounds for time)
Every 4:00 (5 sets)
10/8 Calorie Air Bike
10 Dumbbell Front Squats (35s/25s)
10 Toes to bar
(Score each set for Time)