Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Movement Prep/Activation:
7:00 AMRAP
30-second Easy Bike
10 Glute Bridges
8 Single Dumbbell Suitcase Deadlifts (each)
8 Walking lunges
4 Up Downs
Workout Prep:
2 Sets
10ft Single DB Walking Lunges (light-moderate)
4 Burpees Over Dumbbell
Coaches Notes
Glute Bridges
Single Arm Dumbbell Suitcase Deadlift
Bodyweight Walking Lunge
No Push Up Burpee
Deadlift (DEADLIFT
Every 3:00 × 3 sets
2 Deadlifts @78-82%)
Metcon (AMRAP – Reps)
3 sets
3:00 AMRAP
100ft Single Dumbbell Walking Lunge (35/25)
Max Burpee Over Dumbbell
-rest 2:00 between sets-