Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Movement Prep/Activation:
6:00 AMRAP
30-second Easy Bike
4 Lunge Matrix (each)
10-second Squat Hold
5 Low Box Jumps
5 Hand Release Push-Ups
Workout Prep:
2 Sets
5/4 Calorie Bike @ workout pace
4 Box Jump Overs
4 Push-Ups
Coaches Notes
Bodyweight Lunge Matrix
Box Jump
Hand Release Push Ups
Back Squat (BACK SQUAT
Every 2:30 × 4 sets
3 Back Squats @72-75%)
Metcon (3 Rounds for time)
Every 8:00 (3 sets)
12/10 Calorie Air Bike
12 Box Jump Overs (24/20)
24 Push Ups
12 Box Jumps Overs (24/20)
12/10 Calorie Air Bike