Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Warm Up (No Measure)
2:00 Easy Air Bike
Banded 7s
Then Into…
2 ROUNDS
20 Single Unders
10 Scap Push Ups
10 Tempo Push Ups (:02 down)
Then Into…
EVERY 1:00 (3:00)
MIN 1 – 20 Double Unders
MIN 2 – 5 Burpee to Bar
MIN 3 – :20 Air Bike building to workout pace
Then Into…
5 Empty Bar Deadstop Bench Press (3-second Pause)
Strength/Accessory
Deadstop Bench Press
5 SETS
3 Deadstop Bench Press (3-second Pause)
*Start Moderate and build to a Moderate-Heavy
-Rest 1:30 b/t sets-
(Score is Heaviest Weight)
Workout
WORKOUT (Calories)
INDEPENDENCE (Intermediate)
3-3-3-4:00 AMRAP
60 Double Unders
15 Burpee to Bar
Max Calorie Air Bike in the Remaining Time
-Rest 1:00 b/t Sets-
(Scored by Total Calories)
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 Active Cobra to Prayer Stretch
1:00 Pec Stretch on the Ground (each)
(No Measure)
Cobra to Prayer Stretch
Pec Stretch on the Ground
Optional Accessory (No Measure)
3-4 SETS
30 Banded Face Pulls
30 Banded Tricep Extensions
-Rest as Needed b/t Sets-
*Banded tension should be easy and performed fast/superset
(No Measure)
Banded Face Pulls
Banded Tricep Extensions