Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Movement Prep/Activation:
10:00 Progressive Build
0:00–3:00 Easy Run
3:00–5:00
2 Rounds of Banded 7’s
5:00–8:00 Moderate Run
8:00–10:00
2 Rounds
5 Ring Rows
5 Hand Release Push Ups
5 Dynamic Squat Stretches
Workout Prep:
2 rounds @ 60%
100m Run
2 Pull-Ups
3 Push-Ups
5 Air Squats
• Lock in pacing from run into first round
• Confirm scaling and rep breakdown
Coaches Notes
Banded 7s
Ring Rows – feet on ground
Hand Release Push Ups
Dynamic Squat Stretch
Metcon (AMRAP – Rounds and Reps)
25:00 AMRAP
1 Mile Run
Max Rounds of
4 Pull Ups
8 Push Ups
12 Air Squats
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Quad Foam Roll
1:00 Couch Stretch
*Rest as needed between movements and sets.
Athletes Notes
Couch Stretch
Optional Accessory
3 sets
10 Hanging Leg Raises
1:00 Side Plank (each side)
-rest 1:00-1:30 between sets-
Coaches Notes
Hanging Leg Lifts
Side Plank