Mayhem Affiliate – Teens – Mon, Jul 17

By tmurch17Uncategorized

Crossfit Lillington – Mayhem Affiliate – Teens

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Warm-up

Hip Halo

-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)

Paused Front Squat (5 sets x 1 Pause Front Squat @ 80-90% of 1RM

* Rest as needed between sets *)

Strict Weighted Chin up (Strict Weighted Chin Up (Supinated)
5 sets x 2 Strict Weighted Chin-ups @70%-80 of 1RM)

Metcon (Time)

200m Run

18-15-12-9-6-3

Shoulder to Overhead (95/65)