Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
Hinshaw Warm Up
2. Workout Prep
3 sets:
100m Run (build in pace)
100m Row (build in pace)
Workout
Run/Row/Run (Time)
Freedom (RX’d)
Teams of 2
4 mile Run
3000m Row
2 mile Run
* All distances are shared between partners, with one partner working at a time.
Independence
Teams of 2
3 mile Run
2000m Row
2 mile Run
(Split as needed)
Liberty
Teams of 2
2 mile Run
1000m Row
1 mile Run
(Split as needed)
Target time: 45:00-50:00
Time cap: 55:00
Strength/Accessory
Core Work: (Checkmark)
4 sets:
15 Abmat Sit Ups
-rest 30 seconds-
15 Kettlebell Side Bend (each side)
-rest 30 seconds-
15 Strict Hanging Leg Raise
-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.
Kettlebell Side Bend
Strict Hanging Leg Raise