Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Hip Halo Warm Up
-into-
3 sets
30-second Row
3 Wall Ball Squats
3 Wall Ball Push Press
3 Wall Balls
5 Front Squats (Build in weight)
1 Broad Jump (Build in distance)
30-second Single Unders
Front Squat (5 sets:
5 Front Squat (65%)
3 Standing Broad Jumps after each set
-Rest 2 Minutes between sets-)
Metcon (3 Rounds for time)
3 sets (Every 6:00)
2 Rounds
15 Wall Balls (14/10)
25 Double Unders
12/10 Calorie Row
25 Double Unders
(KG conv: 6/4 WB)