Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
8:00 AMRAP
30-second Ski (or Row)
10 Alternating V-Ups
3 Inchworms
10 Single Arm Dumbbell Bench (each)
5 Single Arm Ring Rows
2. Workout Prep
2 sets:
15-second Row (build in pace)
25ft Farmers Carry (build in weight)
Gymnastics – Pulling (Week 4) (4 Rounds for reps)
8 minute EMOM
Level 1:
Odd minute: Complete 30% of your 1 rep max effort from week one of Ring Rows
Even minute: 10-20 second hang on rig
Level 2:
Odd minute: Complete 30% of your 1 rep max effort from week one of Kipping Ring Pull Ups
Even minute: 20 second hang on rig
Level 3:
Odd minute: Complete 30% of your 1 rep max effort from week one of Ring Muscle Ups
Even minute: 30 second hang on rig
Score the number of reps completed per set for the odd minute movement
* If you did not complete the max test, instead do 30 seconds of work for the odd minute.
Metcon (AMRAP – Rounds and Reps)
20:00 AMRAP
16/13 Calorie Row
50ft Farmers Carry (35s/25s)
-Add 50ft after each round