Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Crossover Symmetry Or Banded 7’s
-into-
8 min AMRAP
5 Kip Swings
5 Dynamic Squat Stretch
3 Inch Worms
3 Up-downs over bar
10 PVC Passthroughs
Back Squat (Back Squat:
– Heavy Single (10-12 minutes)
* Rest a little longer than normal between sets when you reach heavier weights *)
Metcon (3 Rounds for time)
25 Pull-ups
30 Back Squats (75/55)
25 Burpees
-Rest 1:00-
15 Chest to Bar
20 Front Squats (95/65)
15 Burpees to 6 inch target
-Rest 1:00-
7 Bar Muscle Ups (Or Strict Pull Ups)
10 Overhead Squats (115/80) (Or 16 Strict Pull Ups)
7 Bar Facing Burpees