Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Warm Up (No Measure)
2 ROUNDS
100m Easy Run
20m High Knees
20m Butt Kicks
10 Alternating Samson Lunges
10 Cossack Squats
10 Air Squats
Then Into…
2 ROUNDS
100m Build Run
4 Box Step-Ups
4 Box Jumps + Step Down
8 Light Wall Ball Thrusters
Workout
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
INDEPENDENCE (Intermediate)
5 ROUNDS FOR TIME
400m Run
20 Box Jumps (24/20)
20 Wall Balls (20/14)
(Scored by Time)
KG: 9/6
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
2:00 Bottom of the Squat Stretch
1:00 Calf Stretch on the Wall (each)
1:00 Quad Smash (each)
(No Measure)
Calf Stretch on the Wall
Quad Smash
Optional Accessory (No Measure)
FOR COMPLETION
Accumulate 3:00 of Deadhang Hold From the Pull-Up Bar or Rings
(No Measure)