Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Warm Up (No Measure)
2:00 Easy Bike or Machine Choice
2 ROUNDS
2 Rounds
10 Air Squats
10 Alternating Reverse Lunges
5 World’s Greatest Stretch (each side)
20 Line Hops
Then Into…
1 ROUND
:30 Air Bike (build toward workout pace)
10 Alternating Lateral Box Step Overs
10 Walking Lunges
20 Single Unders or 10 Double Unders
Workout
WORKOUT (AMRAP – Rounds & Reps)
INDEPENDENCE (Intermediate)
AMRAP 25:00
25/20 Calorie Air Bike
30 Alternating Lateral Box Step Overs (24/20)
40 Walking Lunges
50 Double Unders
(Scored by Total Rounds + Reps)
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 Couch Stretch (each)
1:00 Pigeon Pose (each)
1:00 Lacrosse Ball Feet (each)
(No Measure)
Couch Stretch
Pigeon Pose
Optional Accessory (Checkmark)
3-4 SETS
6-10 Strict Toes to Bar
10 Standing Banded Pallof Press (each side)
-Rest as Needed b/t Sets-
(No Measure)