Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Warm Up (No Measure)
EVERY 1:00 (7:00)
MIN 1 → :40 Easy Air Bike
MIN 2 → 8 Box Step-Ups + 8 Air Squats
MIN 3 → 5 Light Wall Balls + 10 Banded Good Mornings
MIN 4 → :40 Moderate Air Bike
MIN 5 → 8 Box Step-Ups + 8 Air Squats
MIN 6 → 5 Light Wall Balls + 10 Banded Good Mornings
MIN 7 → :40 Moderate-Fast Air Bike
Strength/Accessory
Deadlift
3 SETS
12 Deadlifts*
*Start Mod-Heavy and Build to Heavy
-Rest as Needed b/t Sets-
(Score is Heaviest Weight)
Workout
WORKOUT (AMRAP – Rounds & Reps)
INDEPENDENCE (Intermediate)
20:00 AMRAP
15/12 Calorie Air Bike
15 Box Step-Ups (20)
15 Wall Ball (20/14)
(Score is Rounds + Reps)
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 6:00 RUNNING CLOCK
1:00 Couch Stretch (each)
1:00 Barbell Quad Smash (each)
1:00 Barbell Calf Smash (each)
(No Measure)
Couch Stretch
Quad Smash
Optional Accessory (No Measure)
FOR COMPLETION
Accumulate 3:00 of Deadhang Hold From the Pull-Up Bar or Rings
(No Measure)