Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Warm Up (No Measure)
EVERY 1:00 FOR 10:00
MIN 1 → :45 Easy Row
MIN 2 → 10 Air Squats + 10 Alt. Reverse Lunges
MIN 3 → 8 Up Downs + 4 Box Step Ups
MIN 4 → 10 Dead Bugs + 10 Glute Bridges
MIN 5 → 8 Light Alt. Dumbbell Deadlifts + 8 Light Alt. Dumbbell Snatches
MIN 6 → :45 Row, gradually building pace
MIN 7 → 10 Good Mornings + 10 Bird Dogs
MIN 8 → 6 Burpee Box Step Overs or Burpee Box Jump Overs
MIN 9 → 10 Light Alt. Dumbbell Snatches
MIN 10 → :45 Row @ intended Opening Workout Pace
Workout
WORKOUT (Time)
INDEPENDENCE (Intermediate)
FOR TIME
60/48 Calorie Row
20 Burpee Box Jump Overs (24/20)
40 Alt. Dumbbell Snatch (50/35)
20 Burpee Box Jump Overs (24/20)
60/48 Calorie Row
(Score is Time)
KG: 22.5/15
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 Overhead Squat on Wall
1:00 Pigeon Pose on Box (each)
(No Measure)
Overhead Squat on Wall
Pigeon Pose on Box
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)
Top of Ring Dip Hold