Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Hip Halo Warmup
-into-
6:00 AMRAP
30 sec assault bike (easy)
20 sec assault bike (mod)
10 sec assault bike (hard)
5 Deadlifts (empty bar – build across)
5 Plate Toes Taps (each side)
5 Up Downs + Box Jump
Metcon (2 Rounds for time)
3 rounds:
10/8 Calorie Assault Bike
8 Deadlifts (135/95)
6 Bar Facing Burpees
-rest 3:00-
3 rounds:
6 Bar Facing Burpees
8 Deadlifts (135/95)
10/8 Calorie Assault Bike