Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
2 sets:
25ft Lizard Crawl
10 Dynamic Air Squats
-into-
8:00 AMRAP
30-second Jump Rope
5 Single Arm Dumbbell Shoulder Press (each)
10 Deadbugs
5 Back Squat (Build in weight)
Back Squat (4 sets x 4 Back Squats (85%)
-Complete a set every 2:30-)
Metcon (2 Rounds for time)
2 Sets:
3 Rounds
12 Single Arm Dumbbell Thrusters (6/6) (35/25)
50ft Single Dumbbell Walking Lunge (35/25)
30 Double Unders
-rest 3:00 between sets-