Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Warm Up (No Measure)
2 ROUNDS
30-second Row (light)
10 Air Squats
10 PVC Pass-Throughs
10 Alternating Reverse Lunges
Into…
2 ROUNDS
10 Wall Ball Thrusters (Light Ball)
10 Pike Shoulder Taps
20 Banded Pull-Aparts
100m Moderate Row
Workout
WORKOUT (Time)
INDEPENDENCE (Intermediate)
3 ROUNDS FOR TIME:
25 Wall Balls (20/14)
15/12 Calorie Row
5 Wall Walks
Immediately Into…
3 ROUNDS FOR TIME
10 Wall Balls (20/14)
12/10 Calorie Row
3 Wall Walks
(Scored by Total Time)
(KG conv: 9/6)
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)
1:00 Lacrosse Ball Shoulders (each)
(No Measure)
Couch Stretch
Optional Accessory (Time)
FOR TIME
Max Time Front Rack Sandbag Hold @ RPE 8
*10:00 Time Cap
(Score is Time)
Adjustment Options…
– Odd Object
– Double Dumbbell Front Hold or Kettlebell
– Choose a weight that allows you to hold for 2:00+.
Front Rack Sandbag Hold
Double Dumbbell Front Hold