Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Burgener Warm Up Clean + Skill Transfer (15:00)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)
* 5 minutes, 2-3 Ttimes through
* Focus on footwork and finishing the pull
Power Clean + Front Squat + Push Jerk (8 sets x 1 Power Clean + 1 Front Squat + 1 Push Jerk (Unbroken, build in weight)
-Complete a set every 1:30-)
Metcon (AMRAP – Rounds and Reps)
14:00 AMRAP
7 Dumbbell Thrusters (35s/25s)
7 Burpee Over Dumbbell
7 Knees to Elbows