Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Warm Up (No Measure)
2:00 Easy Run
Then Into…
2 ROUNDS
10 Banded Pull Aparts
10 Plank Shoulder Taps
10-20 sec Handstand Hold / Box Pike Hold
Then Into…
2 ROUNDS
100m Build Run
5 Empty Bar High Hang Muscle Cleans
Strength/Skill
Strength/Skill (Checkmark)
ON A 10:00 CLOCK…
Handstand Walk, Handstand Hold, & Overhead Stability Work
Freedom (Advanced) – Handstand Walk or Handstand Hold
Independence (Intermediate) – Kick-Ups/Box Pike Walk
Liberty (Beginner) – Bear Crawl/Wall Walk/Waiter Walk
Workout
WORKOUT (Time)
INDEPENDENCE (Intermediate)
EVERY 3:30 (5 SETS)
400m Run
12 Hang Power Cleans (115/75)
(Scored by Slowest Set)
KG: 52.5/35
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 Forearm Smash (each)
1:00 Banded Hamstring Stretch
1:00 Lacrosse Ball Calves (each)
(No Measure)
Forearm Smash
Banded Hamstring Stretch
Optional Accessory (AMRAP – Reps)
FOR COMPLETION
Accumulate 3:00 of Deadhang Hold From the Pull-Up Bar or Rings
(No Measure)