Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
10:00 AMRAP
30 sec Assault Bike (easy)
20 sec Assault Bike (mod)
10 sec Assault Bike (hard)
30 Single Unders
5 Back Squats(empty bar – build across)
10 Walking Lunge Steps + Torso Twist
Back Squat (2 Back Squats x 5 sets @85% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *)
Metcon (AMRAP – Rounds and Reps)
12:00 AMRAP
25ft Single Dumbbell Walking Lunge (35/25)
35 Double Unders
25ft Single Dumbbell Walking Lunge (35/25)
12/10 Calorie Air Bike