Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Warm Up (No Measure)
2:00 Easy Jog
Then Into..
2 ROUNDS
10 Leg Swings (each)
10 Ankle Rolls L/R (each)
10 Walking Lunge Steps
10 Reverse Lunges
5 Sit Ups
Then Into…
2 ROUNDS
20 High Knees
20 Butt Kicks
20 High Skips
20 Line Hops
10 Alternating V-Ups
Workout
1-Mile Run (Time)
Max Effort 1-Mile Run
INDEPENDENCE (Intermediate)
“JULY ’26 MONTHLY CHALLENGE”
FOR TIME
1 Mile Run
(Score is Time)
*Repeat of Monthly Challenge — 7/1
-Rest Until 15:00 Mark then Complete-
WORKOUT Part 2 (Time)
at 15:00:
INDEPENDENCE (Intermediate)
FOR TIME
50 Bench Press (135/85)*
*Workout starts with 10 Russian KB Swings (53/35) and complete 10 Russian KB Swings every time you break.
Time Cap 10min
(Score is Time)
(KG conv: 60/37.5 Bench, 24/16 KB)
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
1:00 Lacrosse Ball Feet (each)
1:00 Lacrosse Ball Calves (each)
1:00 Lacrosse Ball Pecs (each)
(No Measure)
Optional Accessory (Checkmark)
3-4 SETS
30 Banded Face Pulls
30 Banded Tricep Extensions
-Rest as Needed b/t Sets-
*Banded tension should be easy and performed fast/superset
(No Measure)
Banded Face Pulls
Banded Tricep Extensions