Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
3:00 Row
-into-
3 sets:
3 Inch Worms
10 Banded Pass Throughs
10 Deadbugs
5 Shoulder Press (empty bar)
Shoulder Press (Build up to a Heavy Shoulder Press
10-12 minutes)
Metcon (3 Rounds for time)
“Rowling”
3 sets (each/1:1)
10 rounds
100m Rowling
+1 Bench Press (115/75) for every meter over or under 100m (5 rep limit)