Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
2 sets:
15 Banded Pull Aparts
15 Banded Chest Flys
-into-
8:00 Amrap (3-4 sets)
30-sec Air Bike (easy pace)
5 Bench Press (empty – build across sets)
5 seal pose/ down dog transitions
2. Strength
Every 1:00 for 5 minutes:
5 Bench Press at 60% of 1RM
3. Workout Prep
2 sets
5/4 Calorie Air Bike
4 Dumbbell Bench (add weight after first set)
Strength/Accessory
Bench Press
Every 1:00 for 5 minutes:
5 Bench Press at 60% of 1RM
Workout
“Call me beep me, if you wanna reach me” (Time)
Freedom (RX+)
30-24-18-12-6
Calorie Air Bike (Female calories: 24-20-14-10-5)
Dumbbell Bench Press (2×55+/2×40+) **
**(choose DBs at 55# or heavier for males/40# or heavier for females: put your DB weight in notes)
Independence (Rx)
24-18-14-10-6
Air Bike Calories
Dumbbell Bench Press (2×50/2×35)
Women’s Calories: 20-16-12-8-4
Liberty
20-16-12-8-4
Air Bike Calories
Bar Push Ups
Women’s Calories: 16-12-8-4-2
Target time: 10-12 minutes
Time cap: 16 minutes
Cooldown/Mobility
Mobility (No Measure)
1 min seal pose
1 min bicep stretch on wall
1 min tricep lacrosse ball smash (each side)