Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Warm Up (No Measure)
2:00 Easy Row (build the last :30)
Into…
2 ROUNDS (at your station, light)
10 Air Squats
5 Wall Balls to a target
5 Kettlebell Deadlifts
5 Kettlebell Sumo Deadlift High Pulls (light)
5 Hanging Knee Raises or Kip Swings
Into…
1 ROUND (find workout positions)
3 Toes to Bar
3 Box Jumps at workout height
3 Shoulder to Overhead at a light working weight
Then build the barbell and kettlebell to workout loads
Workout
WORKOUT (AMRAP – Reps)
INDEPENDENCE (Intermediate)
3:00 / 6:00 / 12:00 AMRAP
15/12 Calorie Row
25 Wall Balls (20/14)
15 Toes to Bar
25 Box Jumps (24/20)
15 Kettlebell Sumo Deadlift High Pull (53/35)
25 Burpees
15 Shoulder to Overhead (115/75)
-Rest 1:00 after the 3:00, rest 2:00 after the 6:00-
(Scored by Total Combined Reps)
(KG conv: 9/6 / 22.5/15 / 52.5/35)
Cool Down / Accessory
Optional Cool Down (No Measure)
FOR QUALITY
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 6:00 RUNNING CLOCK
2:00 Couch Stretch (each side)
2:00 Low Back Foam Roll
(No Measure)
Couch Stretch
Optional Accessory (Checkmark)
3-4 SETS
12 GHD Hip Extension (or 15 Supermans)
15 Russian Kettlebell Swings @ RPE 7
-Rest 1:00 b/t Sets-
(No Measure)
GHD Hip Extension