Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
3 sets:
20 Banded Side Steps
5 Banded Tempo Squats (3-second descent)
10 PVC Pass Throughs
-into-
3 sets:
5/4 Calorie Row
5 Empty Bar Front Squats
5 Empty Bar Shoulder Press
3 Empty Bar Push Jerks
Front Squat + Push Press + Push Jerk (1 Front Squat + 1 Push Press + 1 Push Jerk
– Work up to a heavy in 10-12 minutes -)
Metcon (3 Rounds for time)
3 sets (Every 5:00)
4-8-12
Calorie Row
-3x50ft Shuttle Run after each Row *Women’s Calories: 3-7-10