Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Hip Halo Warm Up
-into-
8:00 Amrap
30-Second Air Bike
5 Ring Rows
5 Back Squats (build-in weight)
10 Bird Dogs
5 Roll and Reach
Back Squat (Back Squat:
– Establish a 4 RM for the day.
)
Metcon (AMRAP – Rounds and Reps)
3-person team
16:00 AMRAP
Partner 1: 10 Deadlifts (135/95)
Partner 2: 8 Pull-ups
Partner 3: 6-8-10-12-14-16… Calorie Air Bike
*Partners will all complete their station and then transition to the next station
**The Air Bike calories will increase each time all partners have completed a round. Female calories: 5-7-8-9-11-13…