Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Warm-up (No Measure)
1:30 Cardio Choice
Then Into…
2 SETS
10 Air Squats
10 Hollow Rocks
10 Glute Bridges
10 Box Jump Step Ups
10 Barbell Good Mornings
Then Into…
1 SET
20 Alt. Elbow Punches
10 Empty Bar Front Squats
10 Box Jumps
Strength/Accessory
Back Squat
ON A 15:00 CLOCK…
Establish 3RM Back Squat*
(Score is Weight)
Workout
WORKOUT (Time)
INDEPENDENCE (Intermediate)
FOR TIME
27-21-15-9-9
Front Squat (75/55)
Box Jump (24/20)
(Score is Time)
(KG conv: 35/25)
Cool Down / Accessory
Optional Cool Down (No Measure)
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 6:00 RUNNING CLOCK
2:00 Couch Stretch (each)
1:00 Lacrosse Ball Feet (each)
(No Measure)
Couch Stretch
Optional Accessory (Checkmark)
4 SETS
400m Run @ 1 Mile Pace
-Rest as Needed b/t Sets-
(No Measure)