Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
1:00 Row
-into-
6:00 AMAP
3 Inch Worms
10 Banded Pass Throughs
10 Deadbugs
5 Bench Press (empty bar)
2. Workout Prep
2 sets:
100m Rowling Practice
3 Bench Press (build in weight)
Workout
Panem (AMRAP – Reps)
Freedom (RX’d)
“Rowling”
Teams of 2
*Each partner does 10 rounds before switching
3 sets (each/1:1)
10 rounds
100m Rowling
+1 Bench Press (155/95) for every meter over or under 100m (5 rep limit)
Score is total reps of all rounds. (Bottom of whiteboard wins today)
Independence
“Rowling”
Teams of 2
3 sets (each/1:1)
10 rounds
100m Rowling
+1 Bench Press (135/80) for every meter over or under 100m (5 rep limit)
(KG conv: 60/35)
Liberty
Teams of 2
3 sets (each/1:1)
6 rounds
100m Rowling
+1 Dumbbell Bench Press (light) for every meter over or under 100m (5 rep limit)
Target time each set: 6:00-6:30
Time cap each set: 7 minutes
Cooldown/Mobility
Mobility (No Measure)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
20x 90/90 Rotations
2 Min Bench Stretch for Lats
2×10 Down Dog