Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
Hip Halo Warmup
-into-
Crossover Symmetry or Banded 7’s Warmup
-into-
8:00 Amrap
20 sec Assault Bike
4 Updowns to Seal Pose + Box Get-over
5 GHD’s to Parallel or straight-leg sit ups
4 Kip Swings + 2 Pull Ups
4 inch Worms
2. Workout Prep
2 sets:
2 Burpee Box Get Overs
5/4 Calorie Assault Bike
5 GHD’s or straight leg sit ups
1 Bar Muscle Up
Workout
Mayhem Classic Chipper (Time)
Freedom (RX’d)
25 Burpee Box Get Over (30/24)
50/40 Calorie Assault Bike
25 GHD Sit-Up (Rx+) Or Straight-Leg Sit Ups (Rx)
15 Bar Muscle-Up (Rx+) Or 30 Chest to Bar (Rx)
25 GHD Sit-Up (Rx+) Or Straight-Leg Sit Ups (Rx)
50/40 Calorie Assault Bike
25 Burpee Box Get Over (30/24)
Independence
25 Burpee Box Get Over (24/20)
40/32 Calorie Assault Bike
20 GHD Sit-Up (Or Straight Leg Sit Ups)
10 Bar Muscle-Up (Or 20 Chest to Bar)
20 GHD Sit-Up (Or Straight Leg Sit Ups)
40/32 Calorie Assault Bike
25 Burpee Box Get Over (24/20)
Liberty
25 Up Down Box Get Over (24/20)
30/24 Calorie Assault Bike
25 Sit Ups
20 Jumping Pull Ups
25 Sit Ups
30/24 Calorie Assault Bike
25 Up Down Box Get Over (24/20)
* Target time: 20-22 minutes
* Time cap: 25 minutes
Mobility (No Measure)
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Mobility (Checkmark)
1 min couch stretch (each side)
1 min twisted cross (each side)
30 sec bicep stretch on wall (each side