Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Movement Prep/Activation:
7:00 Flow
0:00–2:00 Jump Rope
2:00–5:00
2 Rounds
10 Hollow Rocks
10 Shoulder Taps
10 Box Step Overs
5:00–7:00
2 Rounds
5 Kip Swings
5 Pike Push-Ups
5 Box Jump Overs (low)
Workout Prep:
1 Round
4 Box Jump Overs
3 Pull-Ups
2 Strict Handstand Push-Ups
• Ensure stations are organized before starting.
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:00
15 Box Jump Over (24/20)
12 Pull-Ups
9 DB Strict Press or 6 Strict Handstand Push-Ups
(Score is Rounds + Reps)
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 [Elbow to Floor Stretch]( youtu.be/BCLpXrT3SjI )
1:00 [Chest Stretch]( youtu.be/7D8wUD9Vdv8 )
*Rest as needed between sides, movements and sets.
Optional Accessory
3 sets
25 KB Side Bends (each side) @ RPE 7/10
45 sec Side Plank (each side)
-rest 1:00-1:30 between sets-