Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate*
2 sets:
10 Banded Good Mornings
15 Banded Pull Aparts
-into-
8:00 AMRAP
30-second Row (build in pace)
5 GHD to Parallel
8 Hand Release Knee Push Ups
Metcon (AMRAP – Rounds and Reps)
20:00 AMRAP
16/13 Calorie Row
16 Deficit Push Ups (4in/2in)
16 GHD’s + 6in Riser