Announcements
Upcoming schedule:
July 1 – 9am class; 10am Kids class
July 3 – regular schedule
July 4 – 9am class; 10:30 class. Happy Independence Day!
Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Hip Halo Activation
-into-
3 sets:
6 up-downs to box step up (total)
10 PVC Pass Throughs
5 PVC Around the Worlds (each direction)
5 1¼ Squats (empty bar)
Front Squat (Front Squat:
5 sets x 3 Tempo Front Squats @70% of 1RM
*Tempo = 3 second negative and 1 second standing (contraction) portion)
Strict Weighted Chin up (Weighted Strict Chin Up (Supinated)
5 sets x 5 Strict Weighted Chin-ups @50-60% of 1RM)
Metcon (5 Rounds for calories)
3:00 Amrap (5 sets)
25 Push Ups
Max Calorie Row
– Rest 1:00 between sets –