Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Movement Prep/Activation:
Banded 7’s (3:00)
-into-
7:00 AMRAP
30-second Jump Rope
5 Half Kneeling Dumbbell Press (each/light)
5 Single Arm Upright Rows (each/light)
5 Single Arm Dumbbell Bench Press (each/light)
10 Alternating V-Ups
3 Shoulder Press (PVC-Empty Bar)
Workout Prep:
2 Controlled Round
10 Double Unders
3 Push-Ups
2 Dumbbell Bench Press (build in weight)
Coaches Notes
Single Unders
Half Kneeling Single Arm Dumbbell Press
Single Arm Dumbbell Upright Row
Single Arm Dumbbell Bench
Alternating Leg V-Up
Barbell Strict Press
Shoulder Press (Build up to a 1RM Shoulder Press)
Metcon (3 Rounds for time)
Every 5:00 (3 sets)
60 Double Unders
20 Push Ups
40 Double Unders
15 Dumbbell Bench Press (35s/25s)
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1:00 Seated QL Stretch (each side)
1:00 Seated External Rotations (each side)
*Rest as needed between sides and movements.
Athletes Notes
Seated QL Stretch
Seated External Rotations