Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Movement Prep/Activation:
10:00 AMRAP
1:00 Bike
5 Dynamic Squat Stretch
25ft Lizard Crawl
3 Tempo Back Squats with empty bar (build across sets, don’t go above 50%)
10 Deadbugs
Workout Prep:
1 Set
5/4 Calorie Bike
5 Wall Balls
5 GHDs
Back Squat (Build up to a 1RM Back Squat)
Metcon (Time)
3 Rounds
20/16 Calorie Air Bike
25 Wall Balls (14/10)
20 GHDs (or V-Ups)
(KG conv: 6/4 WB)