Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Warm Up (No Measure)
2:00 Easy Jog or Machine Choice
Then Into…
2 ROUNDS
10 Burpees
10 Alternating Leg Swings (each)
10 Scap Pull-Ups
5 Kip Swings
Then Into…
1-2 ROUNDS (w/ Empty or Light Bar)
5 Front Squats
5 Thrusters
100m Build-Up Run (to workout pace)
Strength/Accessory
Front Squat
ON 12:00 CLOCK…
Build to a Heavy 8-Rep Front Squat
(Score is Weight)
Workout
WORKOUT (Time)
INDEPENDENCE (Intermediate)
2 ROUNDS FOR TIME
800m Run
40 Toes to Bar
25 Thrusters (95/65)
(Scored by Time)
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)
2:00 Active Prayer to Cobra Stretch
(No Measure)
Couch Stretch
Active Prayer Stretch
Cobra Stretch
Optional Accessory (Checkmark)
“HOLDING JT”
Accumulate 1:30-1:00-:30
Handstand Hold
Plank Hold (elbows)
Top of the Ring Dip Hold
*Complete in order: 1:30 each then 1:00 each then :30 each. Break as needed to complete
(No Measure)