Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Hip Halo Warmup
-into-
Crossover Symmetry or Banded 7’s Warmup
-into-
8:00 Amrap
20 sec Assault Bike
4 Updowns to Seal Pose + Box Get-over
5 GHD’s to Parallel
4 Kip Swings + 2 Pull Ups
4 inch Worms
Metcon (Time)
25 Burpee Box Get Over (24/20)
40/32 Calorie Assault Bike (OR 32/24 Calorie Echo Bike)
20 GHD Sit-Up (Or Stick Sit Ups)
10 Bar Muscle-Up (Or 20 Chest to Bar)
20 GHD Sit-Up (Or Stick Sit Ups)
40/32 Calorie Assault Bike (OR 32/24 Calorie Echo Bike)
25 Burpee Box Get Over (24/20)