Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
2 sets:
10 Banded Fire hydrants (each)
10 Banded Squats
20 Line Hops
-into-
6:00 Amrap
1x50ft Shuttle Run
5 Deadlifts (empty bar)
5 Front Squats
10 Hollow Rocks
10 Roll and Reach
Deadlift (5 sets x 3 Deadlifts @80% of 1RM
* Complete a set on the 2 minutes *)
Metcon (5 Rounds for time)
5 Sets (1 set every 2:30)
8x50ft Shuttle Runs
12 Front Squats (95/65)