Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Crossover Symmetry or Banded 7’s with Hip Halo Warmup
-into-
3 sets
30-second Knee Plank (elbows)
5 Snatch Push Press
5 Overhead Squats
* Start with a PVC Pipe and progress to an empty barbell
Snatch Push Press + Overhead Squat (1 Snatch Push Press + 1 Overhead Squat:
– Work up to a heavy in 10-12 minutes)
Metcon (5 Rounds for time)
5 sets (Every 4:00)
8 Toes to Bar
8 Burpee Box Jump Over (20/16)
8 Toes to Bar