Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Banded 7s
-into-
8:00 AMRAP
10 Alternating V-Ups
3 Bench Press (Slow and controlled, empty bar)
5 Ring Rows
10 Single Arm Dumbbell Upright Row (each)
Tempo Bench Press (8 sets
2 Tempo Bench Press (70-80%)
Tempo = 3 sec down/no pause/1 sec up/no pause (3010)
-rest 60-90 seconds between sets-)
Tempo = 3-seconds negative, 0-second at the bottom, and 1-second pressing (contraction) portion
* Rest as needed between sets *
Metcon (AMRAP – Rounds and Reps)
5:00 AMRAP
5-10-15. . .
Dumbbell Bench Press (35s/25s)
V-Ups
-rest 1:00-
5:00 AMRAP
5-10-15. . .
Ring Rows
V-Ups
-rest 1:00-
5:00 AMRAP
5-10-15. . .
Dumbbell Bench Press (35s/25s)
Ring Rows