Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Movement Prep/Activation:
8:00 AMRAP
30-second Machine
8 Glute Bridges
10 Cossack Squats
4 Empty Bar Deadlifts (build across sets, don’t go above 50%)
4 Dumbbell Bench Press
4 Low Box Step-Overs
Workout Prep:
2 Sets
4 Dumbbell Deadlifts
4 Dumbbell Bench Press
4 Box Jump Overs
Rest :45
Deadlift (Build up to a 1RM Deadlift)
Metcon (6 Rounds for time)
Every 2:00 (6 sets)
10 Dumbbell Deadlifts (35s/25s)
10 Dumbbell Bench Press (35s/25s)
10 Box Jump Overs (20)
(KG conv: 15/10 DBs)