Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Crossover Symmetry or Banded 7’s
-into-
Every minute (9 minutes)
Minute 1: 3 Inch Worms + 6 Russian Kettlebell Swings
Minute 2: 8/7 Calorie Row (build in pace)
Minute 3: 3 Empty Bar Shoulder Press (1 second pause at the top)
Shoulder Press (Shoulder Press
10 minutes to establish a Heavy 2 rep)
Metcon (Time)
4-3-2-1
Wall Walks
20-15-10-5
Kettlebell Swings (53/35)
Calorie Row
(Women Calories:16-12-8-4)