Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Crossover Symmetry Warm-up or Banded 7’s
-into-
1 Round Through
10 yd walk on toes
10 yd walk to toes backward
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 forwarding leg
10 yd butt kickers
10 yd high knees
* If you have time, go through more of the Hinshaw Warm Up *
Metcon (AMRAP – Rounds and Reps)
30:00 AMRAP
400m run
5 Rounds of Cindy
*1 Rd of Cindy
5 Pull Ups
10 Push Ups
15 Air Squats