Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Warm Up (No Measure)
2:00 Bike or Row
Then Into…
2 ROUNDS
5 Scap Pull Ups
5 Kip Swings
10 Band Pull Aparts
5 Push-Ups
10 Alternating Shoulder Taps
Then Into…
2 ROUNDS
20ft Light Dumbbell Farmers Carry
3 Dumbbell Deadlifts
3 Kip Swings Into 3 Knee Raises
Strength/Accessory
Deadlift
ON A 15:00 CLOCK…
Establish 3RM Deadlift*
(Score is Weight)
Workout
WORKOUT (Time)
INDEPENDENCE (Intermediate)
2 SETS
100ft Dumbbell Farmers Carry (50s/35s)
15 Chest to Bar or 7 Bar Muscle-Ups
100ft Dumbbell Farmers Carry (50s/35s)
15 Chest to Bar or 7 Bar Muscle-Ups
100ft Dumbbell Farmers Carry (50s/35s)
15 Chest to Bar or 7 Bar Muscle-Ups
100ft Dumbbell Farmers Carry (50s/35s)
-Rest 2:00 b/t Sets-
(Score is Total Time)
(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 5:00 RUNNING CLOCK
1:00 Lacrosse Ball Shoulders (each)
1:00 3-way Forearm Stretch (each)
(No Measure)
Optional Accessory (Checkmark)
3-4 SETS
8 Double Dumbell Z-Press @ RPE 8
10 Banded Push Ups
-Rest as Needed b/t Sets-
(No Measure)
DB Z-Press
Banded Push-up