Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
3 rounds:
5 Inch Worms
5 Cat/Cow
10 Alternating V-Ups
5 Deadlifts (empty bar- build across sets)
8/6 cal bike
2. Workout Prep
3 sets: With Partner
5 Deadlifts (build in weight)
5 cal bike
Workout
Philadelphia (Time)
Freedom (RX’d)
Teams of 2
80 Deadlifts (135/95)
100/80 Calorie Air Bike
60 Deadlifts (185/125)
80/65 Calorie Air Bike
40 Deadlifts (225/155)
60/48 Calorie Air Bike
20 Deadlifts (275/185)
40/32 Calorie Air Bike
Scaling options: lighter weights/fewer calories 🙂
Strength/Accessory
Mayhem Mini-Pump – Glutes and Core (Checkmark)
3 rounds:
10 Kneeling Banded Hip Extension @ moderate weight RPE 7
10 Back Racked Bar Box Step-Ups (each side) @ moderate weight RPE 7
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
15 Strict Hanging Leg Raise
15 Plank Walk (each side)
15 Alt. V-Ups (each side)
:45 sec Superman Hold
*Rest 3 minutes b/t rounds