Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Movement Prep/Activation:
10:00 Flow
0:00–3:00 Easy Bike
3:00–5:00
2 Rounds
10 Step Back Lunges
10 Roll and Reach
3 Inchworms
5:00–10:00
3 Rounds
20-second Moderate Bike
10ft Dumbbell Farmer Carry Walking Lunge (light)
3 Up Downs Over Dumbbells
Workout Prep:
2 Rounds@ 60–70%
5/4 Calorie Air Bike
10ft Dumbbell Farmer Carry Walking Lunges
2 Burpees Over DBs
• Build in pace and weight on the dumbbells.
Coaches Notes
Bodyweight Step Back Lunge
Roll and Reach
Inchworm with Double Push Up
Double Dumbbell Farmer Hold Walking Lunge
No Push Up Burpee
Metcon (AMRAP – Reps)
5 sets
3:00 AMRAP
20/15 Calorie Air Bike
50ft Dumbbell Farmer Carry Walking Lunge (35s/25s)
Max Burpees Over DBs in the remaining time
-rest 1:00 between sets-
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Supine Twist
1:00 Chest Stretch
*Rest as needed between sides, movements and sets.
Optional Accessory
Tabata 8 sets (4:00)
20 seconds Hip Extensions (or Supermans)
10-second rest
Coaches Notes
Hip Extension