Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
Tabata
6 sets each (20-seconds on/10-seconds off)
Air Bike
Jump Rope
5 Banded Back Squats (empty bar)
2. Strength Prep
5 Back Squat x 5 sets @70% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
3. Workout Prep
1 set:
5/4 Calorie Air Bike
10 Double Unders
Strength/Accessory
Back Squat
5 Back Squat x 5 sets @70% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
ALL SETS AT SAME WEIGHT.
Workout
Peter Parker (5 Rounds for time)
Freedom (RX+)
Every 3:00 (5 sets)
15/12 Calorie Air Bike
60 Double Unders
15/12 Calorie Air Bike
Independence (Rx)
Every 3:00 (5 sets)
12/10 Calorie Air Bike
50 Double Unders
12/10 Calorie Air Bike
Liberty (Sx)
Every 3:00 (5 sets)
10/8 Calorie Air Bike
50 Single Unders
10/8 Calorie Air Bike
Target time each set: 1:30-1:45
Time cap each set: 2:30
Score EACH set in wodify. Coaches – set interval clock to count UP.
Cooldown/Mobility
Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back