Crossfit Lillington – Mayhem Affiliate – Teens
Tempo Bench Press
Tempo = 3-seconds negative, 0-second at the bottom, and 1-second pressing (contraction) portion
* Rest as needed between sets *
Warm-up
Banded 7’s
-into-
8:00 AMRAP
10 Walking Lunge Steps
10 Alternating V-Ups
3 Tempo Bench Press (empty bar)
5 Scap Pull-ups
10 Single Arm Dumbbell Upright Row (each)
Metcon (Time)
13-11-9-7-5
Push Up + Renegade Row (35s/25s)
-50ft Single Dumbbell Walking Lunge (35/25) after each set of Push Ups + Renegade Row