Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Movement Prep/Activation:
7:00 AMRAP
30-second Easy Machine
10 Cossack Squats
10 Deadbugs
10-second Hollow Hold
5 PVC Back Squats (slow descent)
Workout Prep:
2 Controlled sets
4 Wall Balls
3 Toes-to-Bar
2 Box Jumps
Coaches Notes
Cossack Squat
Deadbug
Hollow Hold
Back Squat
Tempo Back Squats (Tempo Back Squat 5×3
Every 2:00 x 5 sets
3 Tempo Back Squats @ 65%
(Tempo: 3 seconds down, 3 in the hole))
Metcon (Time)
40 Wall Balls (20/14)
25 Toes to Bar
40 Box Jumps (24/20)
25 Toes to Bar
40 Wall Balls (20/14)
(KG conv: 9/6)