Announcements
Scoring trial:
You may have noticed the *trial* use of the Rx+ button this week as a way to delineate scores and make use of the three workout options provided by Mayhem. You can share feedback about this with a coach or April or Joey directly. Happy lifting!
Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm-up (No Measure)
1 – Movement Prep/Activation
Tabata (20 seconds ON/10 seconds REST)
4 sets (each – finish all four sets of movement before transitioning)
Row
Russian Kettlebell Swings
Up Down
(Set clock to 12 intervals :20/:10)
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2. Workout Prep
2 sets:
5/4 Calorie Row
4 Kettlebell Swings (build in weight)
Workout
Workout (Time)
Smells like Teen Spirit
Freedom (RX+)
3 Rounds
30/24 Calorie Row
30 Kettlebell Swings (70/53)
Independence (Rx)
3 Rounds
25/20 Calorie Row
30 Kettlebell Swings (53/35)
(KG conv: 16/12)
Liberty (Sx)
3 Rounds
20/16 Calorie Row
20 Russian Kettlebell Swings (light)
Target time: 9-11 minutes
Time cap: 18 minutes
Core Work
Core (Checkmark)
4 sets:
30 Heel Taps (each side)
30 yd Isolateral DB Farmers Carry (left)
30 yd Isolateral DB Farmers Carry (right)
*Rest 1:00 between sets
Mobility
Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Hand Smash w/ lacrosse ball (each side)