Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Crossover Symmetry or Banded 7’s + Hip Halo Warm up
-into-
3 sets:
5 Single Arm Ring Rows (each side)
5 Front Squats (empty bar – build across sets)
5 Up downs
Front Squat (Build to a heavy single (10-12 minutes)
* Rest as needed between sets *)
Strict Weighted Chin up (Strict Chin Up:
– Max Weight
* Rest as needed between sets *)
Metcon (AMRAP – Rounds and Reps)
12:00 min AMRAP
200m Run
3 Power Snatches (95/65)
6 Overhead Squats (95/65)