Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
2:00 Run
-into-
6:00 AMRAP
20 Plate Hops
5 Kip Swings
5 Hanging Knee Raises
10-second Handstand Hold
3 Inch Worms
2. Workout Prep
2 sets:
100m Run (build in pace)
3 Toes to Bar
1 Wall Walk
Gymnastics
Gymnastics: Handstand Push-ups (Checkmark)
Every 90 seconds for 5 rounds: [rest for the remainder of time until the next 90 seconds]
Level 1: 10-second box handstand hold + 5-7 box handstand push-ups or floor push-ups or elevated push-ups
Level 2: 10-second handstand hold into 5-7 kipping handstand push-ups
Level 3: 20-second handstand hold into 5-7 deficit kipping handstand push-ups [2 in deficit]
Workout
Teela-Na (Time)
Freedom (RX’d)
800m Run
-into-
5 Rounds
15 Toes to Bar
3 Wall Walks
-into-
800m Run
Independence
800m Run
-into-
5 Rounds
10 Toes to Bar
2 Wall Walks
-into-
800m Run
Liberty
400m Run
-into-
5 Rounds
10 Hanging Knee Raises
25ft Bear Crawl
-into-
400m Run
Target time: 16:00-18:00
Time cap: 20:00
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Foot Smash
2x 10 Down Dog
1 Minute Forearm Smash
Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
Foot Smash
Down Dog
Forearm Smash