Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Movement Prep/Activation:
2:00 Machine
-into-
8:00 AMRAP
20-second Plank
10 Pike Shoulder Taps
4 Box Step Overs
20 Plate Hops
5 Hanging Knee Raise
Workout Prep
1-2 sets
1 Wall Walk
3 Toes-to-Bar
3 Box Jump Overs
Coaches Notes
Plank
Pike Shoulder Taps
Box Step Over
Plate Hops
Hanging Knee Raises
Metcon (AMRAP – Reps)
3-3-3-4:00 AMRAP
3 Wall Walks
15 Toes to Bar
Max Box Jump Overs (20/16)
-rest 1:00 between sets-
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