Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Movement Prep/Activation:
7:00 AMRAP
30-second Easy Row
10 Glute Bridges
8 Suitcase Deadlifts (each)
8 Step Back Lunges
2 Inchworms + 2 push ups
-into-
Teaching Focus
Workout Prep:
2 Sets
5/4 Calorie Row building to pace
2x50ft Shuttle Run
Coaches Notes
Glute Bridges
Single Arm Dumbbell Suitcase Deadlift
Bodyweight Step Back Lunge
Inchworm with Double Push Up
Deadlift (DEADLIFT
Every 2:30 × 4 sets
3 Deadlifts @72-75%)
Metcon (Time)
20-40-60
Calorie Row
4-12-20
50ft Shuttle Runs
(Women’s Calories: 16-32-48)