Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Movement Prep/Activation:
3 Rounds
45-second Easy Row
8 Glute Bridges
8 Box Step Ups
4 Up Downs
15-second Knee Plank
Workout Prep:
2 Sets
3 Deadlifts @ workout load
2 Burpee Box Jump Overs
-Rest :30-seconds
Coaches Notes
Glute Bridges
Box Step Up
No Push Up Burpee
Knee Plank
Deadlift (DEADLIFT
Every 2:00 × 3 sets
3 Deadlifts @65%)
Metcon (Time)
15-12-9-6-3
Deadlift (135/95)
Burpee Box Jump Overs (20/16)
(Score by Time)