Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
2:00 Jump Rope
into
8:00 AMRAP
5 Cat/Cow
10 Box Step Overs
5 Jumping Squats
2x50ft Shuttle Run
2. Workout Prep
2 sets:
2 Burpee Box Jump Overs
2x50ft Shuttle Run
Workout
Erastus Corning (AMRAP – Rounds and Reps)
Freedom (RX’d)
15:00 AMRAP
1-2-3-4-5-6-7-8-9-10…..
Burpee Box Jump Overs (20)
4x50ft Shuttle Runs after each set
Independence
15:00 AMRAP
1-2-3-4-5-6-7-8-9-10…..
Burpee Box Jump Overs (20)
3x50ft Shuttle Runs after each set
Liberty
15:00 AMRAP
1-2-3-4-5-6-7-8-9-10…..
Up Down + Box Step up (20)
2x50ft Shuttle Runs after each set
Target number of Rounds: 8+ Rounds
Minimum number of Rounds before scaling: 6 Rounds
Strength/Accessory
Turkish Get Up
Turkish Get-Ups
5 x 2 reps (each side)
*Use a weight that is challenging but allows for good form throughout reps
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
20x Shoo the Cat
2x 1 Minute Pec Stretch
1 Minute Barbell Forearm Stretch
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.
Shoo the Cat
Pec Stretch
Barbell Forearm Stretch