Crossfit Lillington – Mayhem Affiliate – Teens
Warm up
10:00 AMRAP
1:00 Jump Rope
10 SIt Ups
10 Box Step Ups
4x50ft Shuttle Runs
2. Workout Prep
2 sets:
2 Box Steps
2 Box Jumps
2 Box Jump Overs
2 GHDs (or Stick Sit-ups)
2 V-Ups
Coaches Notes
Sit Ups
Box Step Up
Shuttle Run
Stick Sit Ups
Metcon (Time)
25 Box Step Ups (20/16)
40 GHDs (Or Stick Sit Ups)
25 Box Jumps (20/16)
40 V-Ups
25 Box Jump Overs (20/16)
40 Sit Ups
25 Box Step Ups (20/16)
Mayhem Mini Pump
4 sets
30 Second Wall Sit
-rest 30 secs-
20 Front Foot Elevated Split Lunge (6″) (10 each side) @ RPE 7/10
-rest 1:00 between sets-
* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds.
Athletes Notes
Wall Sit
Double Dumbbell Front Foot Elevated Lunge