Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Movement Prep/Activation:
2:00 Machine
-into-
3 Rounds
10 Banded Pass Throughs
3 Inchworms + Double Push Ups
5 PVC Snatch Pulls
5 PVC Muscle Snatches
5 PVC Overhead Squats
10 Walking Lunge Steps
Workout Prep:
2 Sets
2 Power Snatch
2 Burpees Over Bar
Coaches Notes
Banded Pass Throughs
Inchworm with Double Push Up
Snatch Pull
Muscle Snatch
Overhead Squat
Bodyweight Walking Lunge
Snatch Pull + Hang Snatch + Overhead Squat (Every 2:00 x 7 sets
1 Snatch Pull + 1 Hang Squat Snatch + 1 Overhead Squat @ 60–65% OR RPE 6
* The complex should be completed unbroken)
Metcon (AMRAP – Rounds and Reps)
9:00 AMRAP
3,3-6,6-9,9-. . .
Power Snatch (75/55)
Burpee Over Bar