Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
1 Round Through
10 yd walk on toes
10 yd walk to toes backwards
10 yd walk on heels
10 yd walk feet turned out
10 yd walk feet turned in
10 yd lunge walk-arms locked out overhead
10 yd lunge walk – torso twist towards forward leg
10 yd butt kickers
10 yd high knees
-into-
Crossover Symmetry Warm-up
or
Banded 7’s
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
200m Run
7 Strict Pull-Up
-Rest 2 Min-
12 min AMRAP
200m Run
15 Push-Up
-Rest 2 Min-
12 min AMRAP
200m Run
25 Air Squat