Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Warm Up (No Measure)
2 ROUNDS
:30 Easy Air Bike
10 Box Step Ups
10 Banded Lat Press Downs
10 Banded Pull Aparts
10 Hollow Rocks
Then Into…
2 ROUNDS
:30 Moderate Air Bike
6 Box Step Overs
5 Kip Swings
5 Straight-Arm Banded Press Downs
Strength/Skill
Strength/Skill (No Measure)
ON A 8:00 CLOCK…
Low Ring or Low Bar Muscle Transition Work
Freedom (Advanced) – Low Ring Muscle Up Transition + Strict Dip
Independence (Intermediate) – Low Ring Muscle Up + Kipping/Jumping Ring Dip
Liberty (Beginner) – Low Ring/Bar Muscle Up Transition + Jumping Dip
Workout
WORKOUT (Time)
INDEPENDENCE (Intermediate)
FOR TIME
50-35-20-35-50
Calorie Air Bike
Complete 15 Box Step-Overs (24/20) After Every Set
(Women’s Calories: 40-28-16-28-40)
(Score is Time)
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 Pigeon Stretch (each)
2:00 Couch Stretch (each)
(No Measure)
Pigeon Stretch
Couch Stretch
Optional Accessory (No Measure)
4 SETS
20 Banded Shoulder Press
20 Banded Overhead Tricep Extension
-Rest 1:00 b/t Sets-
(No Measure)
Banded Shoulder Press
Banded Tricep Extension