Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Warm Up (No Measure)
2 ROUNDS
10 Alternating Lateral Bounds (stick the landing)
10 Glute Bridge Marches (5 each)
10 Air Squats
5 Broad Jumps
Then Into…
2 ROUNDS
10 Banded Pull Aparts
10 Hollow Rocks
10 Kip Swings
10 Air Squats
Then Into…
2 ROUNDS
5 Wall Balls (light ball)
3 Kip Swings + 3 Knees to Elbow
Then..Time Depending.
5 Wall Balls (workout ball, workout target)
5 Toes to Bar (workout variation)
5 Empty Bar Back Squats
Workout
WORKOUT (Time)
INDEPENDENCE (Intermediate)
FOR TIME
35-25-15-5
Wall Ball (20/14)
Toes to Bar
(Score is Time)
KG: 9/6
Strength/Accessory
Back Squat
ON 15:00 CLOCK (Post-Workout)
Build to a Heavy 3-Rep Back Squat
(Score is Weight)
Cool Down / Accessory
Optional Cool Down (No Measure)
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 5:00 RUNNING CLOCK
1:00 Foam Roll Quads (each)
1:00 Foam Roll Hamstrings (each)
1:00 Cobra Stretch
(No Measure)
Cobra Stretch
Optional Accessory (Checkmark)
3-4 SETS
10 Single Dumbbell Bulgarian Split Squats @ RPE 7 (each)
15 Single Dumbbell Weighted Hip Thrust @ RPE 7
-Rest 1:00 b/t Sets-
(No Measure)
Single Dumbbell Bulgarian Split Squats
Weighted Hip Thrust