Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Hip Halo Warm Up
-into-
2 sets
10 PVC Pass Throughs
5 PVC OVHS
-into-
6 min AMRAP
2x50ft Shuttle run
10 Ring Rows
3 Snatch Push press +3 Overhead Squat (empty bar)
Snatch Push Press + OHD Squat (3 Snatch Push Press + 1 Overhead Squat:
– Work up to a heavy in 10-12 minutes)
Metcon (AMRAP – Rounds and Reps)
2 sets:
6:00 AMRAP
3x50ft Shuttle Runs (25ft down/25 ft back)
10 Pull-ups
3x50ft Shuttle Runs (25ft down/25 ft back)
10 V-ups
-Rest 3:00 between sets-