Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Movement Prep/Activation:
8:00 AMRAP
30-second Easy Bike
4 Worlds Greatest Stretch (each)
5 Dynamic Squats Stretches
10 Banded Shoulder Press
5 Muscle Cleans + Strict Press (PVC–empty bar)
Workout Prep:
3 Sets
3 GHD’s (or V-Ups)
2 Deadlifts (build in weight)
Coaches Notes
World’s Greatest Stretch
Dynamic Squat Stretch
Banded Strict Press
Muscle Clean + Strict Press
Clean and Jerk (CYCLING (C&J)
Every 1:00 (10:00)
1 Clean and Jerk @ RPE 7)
Metcon (Time)
8 Rounds
10 GHDs (or V-Ups)
4 Deadlifts (135/95)