Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Movement Prep/Activation:
9:00 AMRAP
30-second Machine
30 Single Unders
10 Banded Pass Throughs
5 Dynamic Squat Stretches
3 Snatch Deadlifts (PVC)
3 High Hang Muscle Snatch (PVC)
3 Overhead Squats (PVC)
-into-
Teaching Focus
Workout Prep:
2 Sets
10 Double Unders
6 Air Squats
4 Double Dumbbell Ground to Overhead (light)
-rest 30-seconds between sets
Coaches Notes
Single Unders
Banded Pass Throughs
Dynamic Squat Stretch
Snatch Deadlift
High Hang Muscle Snatch
Overhead Squat
Snatch (CYCLING (SNATCH)
Every 1:00 (8:00)
2 Squat Snatch (singles) @ RPE 5–6)
Metcon (AMRAP – Rounds and Reps)
10:00 AMRAP
36 Double Unders
12 Air Squats
6 Double Dumbbell Ground to Overhead (35s/25s)
(Score by Rounds + Reps)