Announcements
We will be following the NCFit programming found under the “CrossFit” heading, not “ A Mayhem”…for the next cycle. Get ready to enhance your barbell skills.
Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
2 sets:
10 Banded Pass Throughs
10 Dynamic Squat Stretches
-into-
8:00 AMRAP
30-second Row
25ft Lizard Crawl
2 Snatch Grip Push Press (empty bar)
3 Ovehead Squats (empty bar)
2 Zombie Climbs (Or 5 Ring Rows)
Overhead Squat (5 sets x 2 Overhead Squats (Build in weight)
-complete one set every 2:00-)
Metcon (3 Rounds for time)
3 sets (Every 7:00)
1 Rope Climb (Or 5 Strict Pull Ups)
-straight Into-
3 Rounds
8 Overhead Squats (75/55)
10/8 Calorie Row