Crossfit Lillington – Mayhem Affiliate – Teens
Warm up
5 Sets of Rowling (1 Burpee penalty for every meter over or under 100m (5 burpee limit))
– into –
3-4 sets (10:00 time cap)
4 Walking Lunge Steps + Torse Twist (each side)
5 Clean Grip Deadlifts
5 Muscle Cleans + Shoulder Press
5 Hang Power Cleans + Push Press
5 Power Clean and Push Jerks
Power Clean + Push Jerk (Every Minute (10:00)
5 Power Clean and Push Jerks (+15lbs total from Wk1)
– Use lightweight that can be cycled smoothly for 5 Touch and Go reps)
Metcon (Time)
5 Rounds
10 Shuttle Runs (50ft)
12/10 Calorie Air Bike
25ft Handstand Walk (Or 2 Wall Walks)