Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Warm-up (No Measure)
1:30 Easy Cardio Choice
Then Into…
2 ROUNDS
10 PVC Pass Throughs
10 Banded Pull Aparts
5 Scap Push Ups
5 Push Ups
Then Into…
1 ROUND
:15 Ring Support Hold
3 Ring Dip Negatives or 5 Box Dips
5 Box Jumps @ Workout Height
Strength/Accessory
Strict Press + Push Press + Push Jerk (Weight)
EVERY 2:00 (5 Sets)
1 Shoulder Press
2 Push Press
3 Push Jerk
*Complex must be completed unbroken. Start Mod-Light and Build to Mod-Heavy
(Score is Heaviest Weight)
Workout
WORKOUT (Time)
INDEPENDENCE (Intermediate)
10 ROUNDS FOR TIME
7 Ring Dips (or 10 Box Dips)
10 Box Jumps (24/20)
(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 4:00 RUNNING CLOCK
1:00 Lacrosse Ball Calves (each)
1:00 Lacrosse Ball Triceps (each)
(No Measure)
Optional Accessory (AMRAP – Reps)
TABATA, 8 SETS (4:00 Total)
:20 Banded Face Pulls
:10 Rest
-No Additional Rest between Sets-
(Scored by Total Reps)