Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
Hinshaw Warmup (10:00-12:00)
-into-
6:00 AMRAP
100m Run
6 Scorpion Stretch
30 second Bike
10 Heel-Toe Rocks
2. Workout Prep
1 set:
100m Run (at workout pace)
5/4 Calorie Bike (at workout pace)
Workout
Spectre (10 Rounds for time)
Freedom (RX’d)
5 sets:
400m Run
-rest 1:00-
30/24 Calorie Bike Erg (Or 25/20 Calorie Air Bike)
-rest 2:00 between sets-
Independence
5 sets:
400m Run
-rest 1:00-
25/20 Calorie Bike Erg (Or 20/16 Calorie Air Bike)
-rest 2:00 between sets-
Liberty
5 sets:
300m Run
-rest 1:00-
20/16 Calorie Bike Erg (Or 16/13 Calorie Air Bike)
-rest 2:00 between sets-
Target time each set:
Run: Sub 2:00
Bike: Sub 2:00
Time cap each set:
Run: 3:00
Bike: 3:00
Overall time cap: 43:00
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
10x 5 Second Cobra
1 Minute Barbell Forearm Stretch
20x Shoo the Cat
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.
Cobra
Barbell Forearm Stretch
Shoo the Cat