Crossfit Lillington – Mayhem Affiliate – Teens
Warm up
Movement Prep/Activation:
2:00 Machine
-into-
3 Rounds
200m Easy Jog
10 Ring Rows
5 Hand Release Push Ups
10 Dynamic Squat Stretch
10-second Dead Hang
Workout Prep
1 Round at 50% Effort
100m Run
2 Strict Pull-Ups
4 Push-Ups
6 Air Squats
Coaches Notes
Ring Rows
Hand Release Push Ups
Dynamic Squat Stretch
Active Dead Hang on Rig
Metcon (AMRAP – Rounds and Reps)
25:00 AMRAP
400m Run
5 Rounds of “Cindy”
5 Pull Ups
10 Push Ups
15 Air Squats
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Posterior Hip Stretch (each side)
1:00 Wall Thoracic Rotations (each side)
*Rest as needed between movements and sets.
Athletes Notes
Posterior Hip Stretch
Wall Thoracic Rotations