Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Warm-up (No Measure)
2:00 Easy Machine or Jog
Then Into…
2 ROUNDS
10 Lateral Band Walks (each way)
10 Glute Bridges
10 Air Squats
5 Slow Kang Squats
5 Broad Jumps
Then Into…
2 ROUNDS
10 Wall Balls
5 Push-Ups
Strength/Accessory
Back Squat
EVERY 1:00 (6:00)
4 Back Squats @ RPE 7
*Use a weight that’s challenging, but can be completed in :20 seconds. Same weight for all 6 sets.
(Scored by Weight)
Workout
WORKOUT (Time)
INDEPENDENCE (Intermediate)
FOR TIME
40-30-20-10
Wall Ball (20/14)
Push-Ups
(Score is Time)
KG: 9/6
*Option to add the set of 50 if volume isn’t an issue.
Cool Down / Accessory
Optional Cool Down (No Measure)
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 5:00 RUNNING CLOCK
1:00 Couch Stretch (each)
1:00 Foam Roll Quads (each)
1:00 Foam Roll Low Back
(No Measure)
Couch Stretch
Optional Accessory (No Measure)
3-4 SETS
8 Double Dumbbell Farmer’s Hold Lunges (Heavy)
15 3-Way Calf Raises (Farmer’s Hold) (Heavy)
-Rest 1:30 b/t Sets-
(No Measure)
Double Dumbbell Farmer’s Hold Lunges
3-Way Calf Raise