Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Warm Up (No Measure)
1:30 Cardio Choice
Then Into…
2 SETS
8 Hollow Rocks
8 PVC Pass Throughs
8 PVC Overhead Squats
8 PVC Overhead Alt Reverse Lunges
25ft Bear Crawl
Then Into…
1 SET (Time Depending)
10 V-Ups (or GHDs)
8 Empty Bar Overhead Alt Reverse Lunges
:20 HS Kick-Ups, HS Wall Hold or Box Pike Hold
Strength/Accessory
STRENGTH/SKILL (Checkmark)
ON A 10:00 CLOCK
Handstand Walk, Handstand Hold, & Overhead Stability Work
Freedom (Advanced) – Handstand Walk or Handstand Hold
Independence (Intermediate) – Kick-Ups/Box Pike Walk
Liberty (Beginner) – Bear Crawl/Wall Walk
Workout
WORKOUT (Time)
INDEPENDENCE (Intermediate)
3 ROUNDS FOR TIME
20 GHDs (or V-Ups)
4 Wall Walks (or 25ft HS Walk)
50ft Overhead Walking Lunge (95/65)*
(Scored by Time)
(KG conv: 42.5/30)
*OR 16 Overhead Alt. Lunges
Cool Down / Accessory
Optional Cool Down (No Measure)
FOR QUALITY
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 3:00 RUNNING CLOCK
1:00 Seal Stretch
1:00 Banded Shoulder Distraction (each side)
(No Measure)
Seal Stretch
Banded Shoulder Distraction
Optional Accessory (Checkmark)
3-4 SETS
8 Strict Pull Ups
12 Double Dumbbell Upright Row (easy/moderate)
24 Ring Row (easy)
-Rest as Needed b/t Sets-
(No Measure)
Double Dumbbell Upright Row