Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Movement Prep/Activation:
10:00 Flow
0:00–3:00 Banded 7’s (2 sets)
3:00–6:00
2 rounds
10 Air Squats
3 Lunge Matrix (each)
10 Hollow Rocks
6:00–10:00
3 rounds
10 Russian Swings (light)
25ft Walking Lunge
10-second Handstand Hold
Workout Prep:
2 sets
5 Kettlebell Swings
10ft Kettlebell Lunge
*Rest 30 seconds between sets. Build in weight and try different holds on the lunge.
Gymnastics
Gymnastics (Skill Developement)
10:00 PRACTICE / SKILL DEVELOPMENT
Handstand Walk, Handstand Hold, & Overhead Stability Work
WORKOUT
**Liberty (Beginner)**
Bear Crawl/Wall Walk
**Independence (Intermediate):**
Kick-Ups/Box Pike Walk
**Freedom (Advanced):**
Handstand Walk or Freestanding Handstand Hold
Metcon (Time)
10 ROUNDS FOR TIME:
10 Kettlebell Swings (35/25)
50ft Kettlebell Lunge (33/25)
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 [Couch Stretch]( youtu.be/ABJwGhwHq_A )
1:00 [Banded Quadruped Rotations]( youtube.com/watch?v=_-4jfo-p0lE&list=PLvAVwtyBkTrQiCmrzWI_TVwPaTPJcOww1&index=3 )
*Rest as needed between sides, movements and sets.
Optional Accessory
3 SETS
:30 Left Leg Split Squat Goblet Hold
:30 Right Leg Split Squat Goblet Hold
-Rest :30-
:30 Left Arm Bent Over Row
:30 Rigth Arm Bent Over Row
-Rest 1:00 Between Sets-
(No Measure)