Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
3 min Assault Bike (:30 easy, :20 mod, :10 fast)
-into-
3 sets
5 Inch worms + Dynamic Squat Stretch
10 Roll and Reach
10 Banded Pull Aparts
5 Bench Press (empty bar- Build across sets)
Bench Press (Bench Press:
– Heavy Single (10-12 minutes)
* Rest a little longer than normal between sets when you reach heavier weights *)
Metcon (2 Rounds for time)
3 Rounds
27 Air Squats
15 GHD Sit Ups (Or V-Ups)
10 Deficit Push Ups (4/2 inches)
-rest 3:00-
3 Rounds
27 Air Squats
15 Toes to bar
10 Push Ups