Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s
-into-
8:00 AMRAP
45-Second Row
10 Ring Rows
10 Single Dumbbell Shoulder Press (each)
Metcon (5 Rounds for time)
5 sets:
16/14 Calorie Row
12 Pull-ups
6 Strict Handstand Push Ups (Or 9 Handstand Push ups)
-rest 1:1 between sets-