Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Banded 7’s + Hip Halo
-into-
3 sets:
30-second Row
5 Deadlifts (empty bar – build across sets)
10 Deadbugs
10 Roll and Reach
5 Kipping Knee Raises
Deadlift (5 sets x 1 Deadlift @80-90% of 1RM
* Rest as needed between sets *)
Strict Handstand Push up (Strict Handstand Push-ups
5 Sets:
50-60% reps of Max Unbroken Reps (SHSPU))
Metcon (Time)
40 Wall Balls (14/10)
20 Toes to Bar
40/32 Calorie Row
20 Toes to Bar
40 Wall Balls (14/10)