Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Warm Up (No Measure)
2:00 Easy Jump Rope (singles, mix in a few doubles)
Then Into…
2 ROUNDS
10 Box Step-Ups (alternating)
10 Hip Circles (each direction)
10 Glute Bridges
8 Air Squats (3-second lower)
Then Into…
2 ROUNDS
:20 Jump Rope Drills (single-leg hops, then high knees)
:30 Double Unders
5 Empty Bar Back Squats from the rack (walk out and rerack)
Workout
WORKOUT (Time)
INDEPENDENCE (Intermediate)
TEAMS OF 2
10 SETS (EACH/1:1)
40 Double Unders
5 Back Squats (185/125)
(Score is Slowest Set)
*Bar Comes from the Rack
KG: 85/57.5
Strength/Accessory
STRENGTH/SKILL (Post-Workout) (No Measure)
3 SETS
10/10 Single-Leg DB Bulgarian Split Squats @ Moderate
20 Banded Hamstring Curls
-Rest 1:00 b/t Sets-
(No Measure)
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 Couch Stretch (each)
1:00 Foam Roll Quads (each)
1:00 Foam Roll Calves (each)
(No Measure)
Couch Stretch
Optional Accessory (No Measure)
TABATA, 8 SETS (4:00 Total)
:20 Hip Extensions or Supermans
:10 Rest
-No Additional Rest b/t Sets-
(No Measure)
GHD Hip Extension
Superman