Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Warm Up (No Measure)
Tabata Run (8 sets)
20-second run (easy-build to moderate pace)
10-second Walk
Then Into…
3 ROUNDS
10 Banded Pass Throughs
10 Banded Lat Press Downs
10 Banded Pull Aparts
5 Kip Swings
10 Ring Rows
Workout
WORKOUT (AMRAP – Reps)
FREEDOM (RX)
INDEPENDENCE (Intermediate)
4 SETS
ON A 5:00 CLOCK…
800m Run
Max Bar Muscle-Ups in Remaining Time (or Kipping Chest to Bar)
-Rest 2:00 b/t Sets-
(Score is Total Reps)
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 Calf Stretch on the Wall (each)
1:00 Banded Shoulder Strap (each)
1:00 Active 90/90
(No Measure)
Calf Stretch on the Wall
Banded Shoulder Stretch
Active 90/90
Optional Accessory (Checkmark)
2 SETS
30 Russian Twist (L+R=1)
30 Flutter Kicks (L+R=1)
30 KB Side Bends (each) @ RPE 6
-Rest 1:00 b/t Sets-
(No Measure)
Russian Twist
Flutter Kicks
KB Side Bends