Mayhem Affiliate – Teens – Mon, Jan 20

Crossfit Lillington – Mayhem Affiliate – Teens

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Warm-up

Hip Halo Activation

-into-

8:00 AMRAP

30-second Air Bike

5 Russian Kettlebell Swings

5 PVC Around the Worlds (each direction)

3 Tempo Front Squat (empty bar)

Tempo Front Squats (10 sets
3 Tempo Front Squat (60-70%)
-rest 60-90 between sets-)

Tempo = 3-second negative, 0-second pause at the bottom, and 1-second standing (contraction) portion

* Rest as needed between sets *

Metcon (Time)

5 Rounds

15/12 Calorie Air Bike

20 Kettlebell Swings (35/25)