Crossfit Lillington – Mayhem Affiliate – Teens
Warm up
Movement Prep/Activation:
8:00 AMRAP
30-second Easy Jog
5 Roll and Reach
3 Inchworms
5 Muscle Cleans (PVC-Empty Bar)
5 Shoulder Press (PVC-Empty Bar)
10 Russian Kettlebell Swings (light)
Workout Prep:
1 Controlled Round
100m Run building pace
10 Kettlebell Swings @ workout weight
Coaches Notes
Roll and Reach
Inchworm with Double Push Up
Muscle Clean
Strict Press
Russian Kettlebell Swings
Power Clean and Jerk (FLUSH CYCLING (C&J)
Every 1:00 (8:00)
2 Power Clean and Push Jerks (singles) @ RPE 5–6)
Metcon (Time)
2 Rounds
800m Run
50 Kettlebell Swings (35/25)
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1-2 Sets
1:00 Supine Twist
1:00 Foam Roller Angels
*Rest as needed between movements and sets.
Athletes Notes
Supine Twist
Foam Roller Angels