Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
2 sets:
10 Banded Kicks Forward
10 Banded Kick Backwards
10 Banded Fire Hydrants
-into-
8:00 AMRAP
:30 Air Bike
5 Up downs over DB
5 Lunge Steps (each side)
3 Back Squats (empty – build across sets)
Back Squat (5 Back Squat x 5 sets @75% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *)
Metcon (Time)
5 Rounds
8 Lateral Burpee Over Dumbbell
50ft Single Dumbbell Walking Lunge (35/25)
16/13 Calorie Air Bike
(KG conv: 15/10 DB)