Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
8:00 AMRAP
10 Glute Bridges
10 Deadbugs
10 Bird Dogs
5 Roll and Reach
5 Deadlifts (empty bar – build across sets)
Deadlift (6 sets x 2 Deadlifts (80%)
-Every 1:30-)
Metcon (AMRAP – Rounds and Reps)
3 sets:
5:00 AMRAP
3x50ft Shuttle Runs
8 Pull-ups
3x50ft Shuttle Runs
10 V-ups
-Rest 3:00 between sets-
-One shuttle run = 25 feet down + 25 feet back. Each full shuttle run of 50 feet counts as one rep in score.