Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Warm Up (No Measure)
2:00 Bike
Then Into…
AMRAP x 5 MIN
10 PVC Pass Throughs
10 Scap Push Ups
10 Plank Shoulder Taps
10 Sit Ups
25ft Bear Crawl
Strength/Accessory
STRENGTH/SKILL (Checkmark)
EVERY 1:00 (9:00)
MIN 1 – 3 Kick Ups + 2-3 second descent*
MIN 2 – 10 Alternating V-Ups or 10 Tuck-Ups
MIN 3 – :30 Air Bike (Moderate pace)
*In MIN 1, option for :30 Wall Supported Handstand Hold or :30 Box Pike Hold
(No Measure)
Workout
WORKOUT (AMRAP – Rounds & Reps)
INDEPENDENCE (Intermediate)
20:00 AMRAP
20/16 Calorie Air Bike
20 Sit-Ups
15 Handstand Push-Ups or DB Push Press (50s/35s)
(Score is Rounds + Reps)
(KG conv: 22.5/15)
Cool Down / Accessory
Optional Cool Down (No Measure)
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 4:00 RUNNING CLOCK
2:00 PVC Passes
2:00 Updog to Down Dog
(No Measure)
Down Dog To Up Dog
Optional Accessory (Checkmark)
FOR QUALITY
Accumulate 3:00 in Front Rack Sandbag Hold @ RPE 8*
-Rest as Needed b/t Drops-
(No Measure)
*Adjustment Options…
– Hold Any Heavy Odd Object
– Double Dumbbell Front Hold or Kettlebell