Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Warm Up (No Measure)
2:00 Easy Jog (Run Route Review)
Then Into…
2 ROUNDS
20m High Knees
20m Butt Kicks
20m Tip Toe Walk
10 Alternating Samson Lunges
10 Scap Push Ups
Then Into…
2 ROUNDS
100m Build Run (build in speed)
20 Single Unders
10 Double Unders
:20 Handstand Hold or Box Pike Hold
1 Wall Walk (or your level’s variation)
Strength/Skill
STRENGTH/SKILL (Checkmark)
10:00 PRACTICE / SKILL DEVELOPMENT
Handstand Walk, Handstand Hold, & Overhead Stability Work
Freedom (Advanced) – Handstand Walk or Freestanding Handstand Hold
Independence (Intermediate) – Kick-Ups/Box Pike Walk
Liberty (Beginner) – Bear Crawl/Wall Walk
Workout
WORKOUT (Time)
INDEPENDENCE (Intermediate)
5 ROUNDS FOR TIME
400m Run
40 Double Unders
4 Wall Walks
(Scored by 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 Lacrosse Ball Shoulders (each)
1:00 Lacrosse Ball Feet (each)
1:00 Lacrosse Ball Calves (each)
(No Measure)
Optional Accessory (No Measure)
3 SETS
:30-1:00 Right Arm Plank (elbow)
-Rest :15-
:30-1:00 Left Arm Plank (elbow)
-Rest :15-
:30-1:00 Plank (elbows)
-Rest 1:00 b/t Sets-
(No Measure)