Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
2 sets:
10 Banded Pull Aparts
10 Banded Pass-throughs
-into-
3 sets:
3 Inch Worms + Dynamic Squat Stretch
3 Snatch Grip Deadlifts
3 Snatch Grip High Pulls
3 High Hang Muscle Snatch
3 Snatch Grip Push Press
3 Overhead Squats
*Start with PVC pipe and then progress into empty barbell*
Snatch Grip High Pull + Muscle Snatch + Overhead Squat (Weight)
3 Snatch Grip High Pulls + 3 Muscle Snatch + 3 Overhead Squats x 5
*Building Sets (Don’t exceed 60% of 1RM Snatch)
Philly Cheesesteak (AMRAP – Rounds and Reps)
7:00 AMRAP
5 Box Jumps (24/20)
7 Toes to Bar
9 Wall Ball (20/14)