Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Warm Up (No Measure)
7:00 EMOM
MIN 1 → Easy-Moderate Machine
MIN 2 → 5 Up Downs + 10 Sit Ups
MIN 3 → Easy-Moderate Machine
MIN 4 → 5 Up Downs + 10 Alternating V Ups
MIN 5 → Easy-Moderate Machine
MIN 6 → 5 Up Downs + 5 GHDs to Parallel
MIN 7 → Easy-Moderate Machine
Workout
WORKOUT (Time)
INDEPENDENCE (Intermediate)
5 ROUNDS FOR TIME
20 V-Ups (or 15 GHDs)
15 Burpees
(Score is Time)
Strength/Accessory
Bench Press
5 SETS (Post-Workout)
10 Bench Press
*Start Moderate and build to Moderate-Heavy
(Scored by Heaviest Set)
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
2:00 Couch Stretch (each)
2:00 Cobra Stretch
(No Measure)
Couch Stretch
Cobra Stretch
Optional Accessory (No Measure)
TABATA, 8 SETS (4:00 Total)
:20 Banded Face Pulls
:10 Rest
-No Additional Rest between Sets-
(Scored by Total Reps)
Banded Face Pulls