Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Movement Prep/Activation:
2:00 Row
-into-
3 Sets
25ft Lizard Crawl
5 Single Arm Dumbbell Thrusters (light)
10 Deadbugs
5 Scap Pull Ups
5 Ring Rows
3 Back Squats (PVC-empty bar)
Workout Prep:
2 set Rehearsal
100m Row building pace
4 Thrusters @ 45/35
3 Pull-Ups
Coaches Notes
Lizard Crawl
Single Dumbbell Thruster
Scap Pull Ups
Ring Rows
Back Squat
Back Squat (Build up to a 1RM Back Squat)
Metcon (Time)
Jackie (Teens)
1000m Row
50 Thrusters (35/25)
25 Pull Ups
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Quad Foam Roll
1:00 Couch Stretch
*Rest as needed between movements and sets.
Athletes Notes
Couch Stretch