Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Movement Prep/Activation:
3 Rounds
1:00 Easy Row
10 Roll and Reach
3 Inchworms
10 Banded Pass Throughs
5 PVC-Empty Bar Muscle Snatch
20-second Knee Plank
Workout Prep:
1 Controlled Round @ 60%
5/4 Calorie Row
2 Burpee over Bar
2 Power Snatches @ Workout Weight
Roll and Reach
Inchworm with Double Push Up
Banded Pass Throughs
Muscle Snatch
Knee Plank
Power Snatch (Every 1:00 x 10 sets
2 Power Snatch (singles) @ 65% OR RPE 6)
Metcon (Time)
60/48 Calorie Row
40 Burpee Over Bar
20 Power Snatch (95/65)
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Rig QL Stretch
1:00 Seated External Rotations
*Rest as needed between sides, movements and sets.
Rig QL Stretch
Seated External Rotations