Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm-up (No Measure)
1 – Movement Prep/Activation
Hip Halo
-into-
8 minute AMRAP
10-second Handstand Hold
5 Deadlifts (empty bar)
5 Hang Muscle Cleans (empty bar)
5 Shoulder Press (empty bar)
—
2 – Strength Prep
5 working sets of:
5 Deadlifts + 3 Hang Power Cleans + 1 Push Jerk
###Work up to a Heavy, Unbroken set
—
3 – Workout Prep
2 sets
10 Double Unders
2 Handstand Push Ups
1 Wall Walks
Strength/Accessory
Clean Deadlift + Hang Power Clean + Push Jerk
5 working sets of:
5 Deadlifts + 3 Hang Power Cleans + 1 Push Jerk
* Work up to a Heavy, unbroken set
Workout
Workout (Time)
I love Rock ‘N Roll
Freedom (RX+)
For Time:
150 Double Unders
50 Handstand Push Ups
100 Double Unders
10 Wall Walks
50 Double Unders
Independence (Rx)
For Time:
105 Double Unders
35 Handstand Push Ups
70 Double Unders
7 Wall Walks
35 Double Unders
Liberty (Sx)
For Time:
150 Single Unders
50 Dumbbell Push Press
100 Single Unders
10 Inch Worms
50 Single Unders
Target time: 8-10 minutes
Time cap: 15 minutes
Mobility
Mobility (No Measure)
1 min foot smash with lacrosse ball (each side)
1 min pec smash on rig with lacrosse ball (each side)
1 min foam roll lats (each side)