Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
2 sets
10 Banded Fire Hydrants (each)
10 Banded Kick Backs (each)
10 Banded Glute Bridges
-into-
6:00 AMRAP
30-second Air Bike (build up in pace)
5 Deadlifts (empty bar- build across sets)
5 Updowns to Seal Pose
4 Box Step Ups
Deadlift (5 Deadlifts x 5 sets @65% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *)
Metcon (2 Rounds for reps)
2 sets:
2 Rounds
1:00 Max Calorie Air Bike
1:00 Max Burpee Box Get Over (24/20)
-rest 2:00 between sets-