Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Movement Prep/Activation:
0:00–2:00 Easy Bike
2:00–5:00
2 rounds
20 Single Unders
10 Alternating V-Ups
10 Banded Strict Press
5:00–9:00
2-3 rounds
5 Light Dumbbell Strict Press (each)
10 Double Unders
10 Sit-Ups
20-second Calorie Bike
Workout Prep:
10 Double Unders
5 Push Press/Arm
5 Sit-Ups
5/4 Cal Bike
• Confirm scaling and weight selection.
Metcon (AMRAP – Rounds and Reps)
20:00 AMRAP
35 Double Unders
50 Single Arm Dumbbell Push Press (35/25)
35 Double Unders
50 Abmat Sit Ups
35 Double Unders
32/26 Calorie Air Bike or 40/32 Calorie Bike Erg
(Score is Rounds + Reps)
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 [Toe Elevated Calf Stretch]( youtube.com/watch?v=kw7JTb_vnpk&list=PLvAVwtyBkTrQiCmrzWI_TVwPaTPJcOww1&index=22 )
1:00 [Couch Stretch]( youtu.be/ABJwGhwHq_A )
*Rest as needed between sides, movements and sets.
Optional Accessory
2-3 sets
1:00 Max Strict Pull Ups
-Rest :30-
1:00 Banded Lat Pull-Down
-Rest :30-
1:00 Plank Hold (elbows)
-Rest :30 b/t Sets-
(No Measure)