Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
2 sets
20 Banded Side Steps
10 Banded Squats
-into-
8:00 AMRAP
5 Back Squats (empty bar- build across sets)
3 Inch Worms
3 Up-downs over bar
10 PVC Passthroughs
Back Squat (Back Squat:
– Heavy Single (10-12 minutes)
* Rest a little longer than normal between sets when you reach heavier weights *)
Metcon (AMRAP – Rounds and Reps)
10:00 Amrap
3-6-9-12-15. . .
Burpee Pull Up
Box Jump Over (24/20)