Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Warm Up (No Measure)
2:00 Easy Run or Machine
Then
2 Rounds
20m High Knees
20m Butt Kicks
20m High Skips
10 Air Squats
10 PVC Pass-Throughs
10 PVC Overhead Squats
Then
2 Rounds
5 PVC Muscle Snatch
5 PVC Snatch Balance
5 PVC Overhead Squats
100m Moderate Run
Workout
WORKOUT (AMRAP – Rounds & Reps)
INDEPENDENCE (Intermediate)
AMRAP 20:00
600m Run
25 Overhead Squats (95/65)
(Score is Rounds + Reps)
(KG conv: 42.5/30)
Cool Down / Accessory
Optional Cool Down (No Measure)
FOR QUALITY
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 4:00 RUNNING CLOCK
2:00 Pancake-Stretch (against wall)
1:00 Lacrosse Ball Shoulders (each side)
(No Measure)
Pancake Stretch
Optional Accessory (Checkmark)
3 SETS
10 Hanging Leg Raises
1:00 Side Plank (each side)
-Rest 1:00 b/t Sets-
(No Measure)
Hanging Leg Raise