Announcements
ALL members need to be signed in to Wodify. Additionally, if you are using our gym, you need to have an active membership. We offer many varieties of memberships to accommodate budgets, however free can’t be one of them.Additionally, as of today We will need a 30 day notice for cancellation. Thanks for understanding. – Joey
Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Warm-up (No Measure)
2:00 Bike or Row
Then Into…
AMRAP x 6 MIN
8 Air Squats
8 Alt. Reverse Lunges
8 PVC Pass Throughs
8 DB Alt. Hang Snatch
Then Into…
1-2 SETS
3/3 DB Single Arm Front Squat
3/3 DB Single Arm Push Press
3/3 DB Single Arm Thruster
Strength/Accessory
Front Squat
EVERY 2:30 (4 SETS)*
8 Front Squats
*Start @ RPE 6 and Build into RPE 8/9
(Score is Heaviest Weight)
Workout
WORKOUT (Time)
INDEPENDENCE (Intermediate)
FOR TIME
10 Single-Arm Dumbbell Thrusters (35/25)
10 Push-Ups
15 Single-Arm Dumbbell Thrusters (35/25)
20 Push-Ups
20 Single-Arm Dumbbell Thrusters (35/25)
30 Push-Ups
25 Single-Arm Dumbbell Thrusters (35/25)
40 Push-Ups
30 Single-Arm Dumbbell Thrusters (35/25)
(Score is Time)
KG: 15/10
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 (AMRAP – Reps)
TABATA, 8 SETS (4:00 Total)
:20 Banded Face Pulls
:10 Rest
-No Additional Rest between Sets-
(Scored by Total Reps)
Banded Face Pull