Crossfit Lillington – Mayhem Affiliate – Teens
Warm up
1. Movement Prep/Activation and Increasing Heart Rate
2 sets:
1:00 Machine
10 Banded Shoulder Press
-into-
2 sets:
10 Russian Kettlebell Swings (light)
5 Shoulder Press (empty bar)
10 Dynamic Squat Stretches
30-second Cross Single Practice
Shoulder Press (Shoulder Press:
Heavy 3 Rep
Heavy 2 Rep
3 Heavy Singles (Build to 85-90% on the 3 singles))
Metcon (Time)
5 Rounds
15 Kettlebell Swings (35/25)
15 Wall Balls (14/10)
30 Double Unders