Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Crossover Symmetry or Banded 7’s
-into-
3 sets:
5 Kip Swings
5 Bent Over Dumbbell Rows
5 Dumbbell Muscle Cleans + Shoulder Press
5 Low Box Jumps
5 Pause Bench Press (empty bar- build across sets)
Bench Press
5 sets x 2 Pause Bench Press @75% of 1RM
*2-3 second pause*
Box Jumps (5 sets x 3 High Box Jumps
*6-8” below max height for 1 rep
)
Metcon (Time)
Teams of 2
4 Rounds:
8 Bar Muscle Ups (Or 16 Chest to Bar)
10 Wall Walks
24 Synchro Wall Ball Sit Up (14/10)