Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Crossover Symmetry or Banded 7’s + Hip Halo warm up
-into-
3 sets
30-second Jump Rope
5 Wall Ball Front Squats
5 Wall Ball Push Press
5 Wall Balls
10 Single Arm Dumbbell Shoulder Press (each)
10 Hollow Rocks
Shoulder Press (Shoulder Press
– Heavy 10 rep (10-12 minutes)
* Rest a little longer than normal between sets when you reach heavier weights. *)
Metcon (Time)
100 Double Unders
40 Wall Balls (14/10)
100 Double Unders
30 Wall Balls (14/10)
100 Double Unders
20 Wall Balls (14/10)