Mayhem Affiliate – Teens – Tue, Jan 6

By tmurch17Uncategorized

Crossfit Lillington – Mayhem Affiliate – Teens

Warm-up

Movement Prep/Activation:

8:00 AMRAP

1:00 Easy Row

4 Up Downs + Step Over Rower

8 PVC Shoulder Pass Throughs

4 Empty Bar Strict Press (build across sets, don’t go above 50%)

10 Air Squats

Workout Prep:

2 Sets

10-second Row (hard)

-rest 30-seconds-

4 Burpee Over Rower

-rest 30-seconds-

Shoulder Press (Build up to a 1RM Shoulder Press)

Metcon (2 Rounds for reps)

Every 1:00 (16:00)

Odd Minute: 30-second Max Calorie Row

Even Minute: 30-second Max Burpee Over Rower

(Scored by two total sets of Calories/Reps)