Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Banded 7’s
-into-
8:00 AMRAP
30-second Jump Rope
10 Single Arm Alternating Dumbbell Bench Press
10 Deadbugs
5 Pike Push Ups
Pause Bench Press (Pause Bench Press 1×3
Build up to a Heavy 3-rep Pause Bench Press (2-3 seconds)
-12:00-15:00 minutes-)
*2-3 second pause at the bottom*
Metcon (Time)
100m Run
8 Strict Handstand Push Ups
200m Run
16 Handstand Push Ups
300m Run
24 Push Ups
300m Run
16 Handstand Push Ups
200m Run
8 Strict Handstand Push Ups
100m Run