Announcements
I need to clean the gym and hang shelves and move equipment. Please take all your stuff home or put in a container with your name on it. I don’t want to be responsible for mismatching Nano’s and wrist wraps. If it’s still here I will do my best to keep it organized, but no promises. Thanks.
Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
10:00 AMRAP
10 Cossack Squats
10 Ring Rows
5 Hand Release Push Ups
5 kip swings (pull ups later rounds)
8/6 cal row
100m run
Workout
Lazar Djukic Memorial wod CFL-style (6 Rounds for reps)
Freedom (RX+)
Teams of 2 (split reps, run together)
3 rounds:
30 cal row
10 BMU
Then, 800 m run
—Rest 3 minutes—
3 rounds:
30 cal row
15 Pull Ups
Then, 800 m run
—Rest 3 minutes —
3 rounds:
30 cal row
15 HSPU
Then, 800 m run
Independence (Rx):
Teams of 2 (split reps, run together)
3 rounds:
30 cal row
10 Chest to Bars
Then, 800 m run
—Rest 3 minutes—
3 rounds:
30 cal row
15 Pull Ups
Then, 800 m run
—Rest 3 minutes —
3 rounds:
30 cal row
15 HSPU
Then, 800 m run
Liberty (Sx)
Teams of 2 (split reps, run together)
3 rounds:
24 cal row
10 Ring Rows
Then, 600 m run
—Rest 3 minutes—
3 rounds:
24 cal row
15 Jumping Pull Ups
Then, 600 m run
—Rest 3 minutes —
3 rounds:
25 cal row
15 Push Ups
Then, 600 m run
Strength/Accessory
Mayhem Mini-Pump – Glutes (Checkmark)
4 rounds:
10 Weighted Hip Thrust @ moderate weight RPE 7
10 Russian Kettlebell Swing @ moderate weight RPE 7
10 GHD Hip Raise @ moderate weight RPE 7 (Or 20 Supermans)
10 Rear foot elevated DB Split Squat (each side) @ moderate weight RPE 7
*Rest 3 minutes b/t rounds
Russian Kettlebell Swing
GHD Hip Raise
Rear Foot Elevated DB Split Squat
Supermans