Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Movement Prep/Activation:
7:00 AMRAP
30-second Easy Bike
10 Cossack Squats
5 Tempo Air Squats (3 seconds down, stand)
10 Deadbugs
6 Pike Push-Ups
Workout Prep:
2 Sets
3 Squat Cleans building to workout weight
3 Handstand Push-Ups or modification
Coaches Notes
Cossack Squat
Air Squats
Deadbug
Pike Push Up
Back Squat (BACK SQUAT
Every 3:00 × 3 sets
2 Back Squats @78-82%)
Metcon (2 Rounds for time)
2 sets
9-6-3
Squat Cleans (95/65)
12-9-6
Handstand Push Ups
-rest 3:00 between sets-