Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
Hinshaw Warm Up
-into-
8:00 AMRAP
100m Run
10 Banded Good Mornings
10 Alternating V-Ups
5 Single Arm Ring Rows (each)
3 Sandbag Deadlifts
2. Workout Prep
2 sets:
100m Run (together)
4 Sandbag Cleans over Box (each) *build in weight
Workout
Karner Blue Butterfly (Time)
Freedom (RX’d)
Teams of 2
3200m Run (together)
100 Sandbag Cleans over Box (48/40) (100/70) (or Power Cleans (135/95))
(KG conv: 45/32.5 SB, 60/42.5 PC)
Independence
Teams of 2
3200m Run (together)
100 Sandbag Cleans over Box (40/36) (70/50) (or Power Clean (115/85)
(KG conv: 432.5/22.5 SB, 52.5/37.5 PC)
Liberty
Teams of 2
2000m Run (together)
50 Sandbag Cleans over Box (30) (light) (or Dumbbell Power Clean (light))
Target time: 22:00-25:00
Time cap: 30:00
Strength/Accessory
Core Work (Checkmark)
4 sets:
15 Kettlebell Side Bend (each side)
-rest 30 seconds-
7 Alligator Roll (each side)
-rest 30 seconds-
10 Landmine Windmills (each side)
-rest 2 minutes b/t rounds-
* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds.
Alligator Rolls
Kettlebell Side Bend
Landmine Windmills