Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Tabata Assault Bike (8 sets)
* 20 seconds (moderate/10 seconds (recovery) *
– into –
3-4 sets (10:00 time cap)
10 PVC Pass Throughs
5 Snatch Grip Deadlifts
5 High Hang Muscle Snatch
5 Snatch Push Press
5 Power Snatch
Power Snatch (Every Minute (10:00)
5 Power Snatch (+15 lbs total from week 2)
– Use lightweight that can be cycled smoothly for 5 Touch and Go reps)
Metcon (5 Rounds for time)
5 sets:
8×25’ Shuttle Sprints
6 Burpee Box Jump Overs (20/16)
Rest 1:1 between sets
(KG conv: 8x8m Shuttle Sprints)