Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Movement Prep/Activation:
3 Rounds
1:00 Machine
10 Box Step Ups
10 Cossack Squats
5 PVC Clean Pulls
5 PVC Hang Muscle Cleans
5 PVC Front Squats
Workout Prep:
2 Controlled Rounds@ 60%
4 Box Step-Overs
2 Deadlifts @ Workout Weight
Box Step Up
Cossack Squat
Clean Pull
Hang Muscle Clean
Front Squats – from the ground for metcon
Clean Pull + Hang Clean + Front Squat (Every 2:00 × 6 sets
1 Clean Pull + 1 Hang Squat Clean + 1 Front Squats @ 65–70% OR RPE 6-7)
Metcon (AMRAP – Rounds and Reps)
4 sets
3:00 AMRAP
16 Box Step Overs (20)
10 Deadlifts (95/65)
-rest 1:00 between sets-
*start where you left off each time
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Toe Stretch
1:00 Seal Stretch
1:00 Foam Roll Up Wall
*Rest as needed between sides, movements and sets.
Toe Touch Stretch
Seal Stretch
Foam Roll Up Wall