Crossfit Lillington – A Mayhem Affiliate
Workout Option 1
Big Agnes (8 Rounds for time)
Freedom (RX’d)
Every 2:00 (16:00)
12/10 Calorie Air Bike
6 Burpee Box Jump Overs (24/20)
Independence
Every 2:00 (16:00)
10/8 Calorie Air Bike
6 Burpee Box Jump Overs (20/16)
Liberty
Every 2:00 (16:00)
8/6 Calorie Air Bike
6 Up Down + Box Step Up (20)
Target Time each set: Sub 1:15
Time Cap each set: 1:30
Workout Option 2
Recovery Workout (Distance)
Recovery Workout
Bike Erg
(Sub Air Bike, Row, or Run at similiar efforts, if needed)
Option 1:
20 Min for Max Average Wattage
Option 2: (Recovery)
40 Min Zone 2 (Nasal Breathing)
-Then-
Yoga Flow
Yoga Flow
Workout Option 3
Mayhem Racing (3 Rounds for reps)
Warm-up
AMRAP8:
1 minute Cardio of choice
5 Roll and Reach
10 Bodyweight Walking Lunges
5 Inchworm Push-ups
10 Kettlebell Deadlifts
5 Scap Pull-ups
10 Air Squats
Strength/Accessory:
3 Sets:
Partner 1: :45 Sled Drag
Partner 2: :45 Wall Sit
– Switch –
15 Banded Face Pulls/each
* Build in weight each set.
Pre-Workout:
2 Rounds (first round light, second at workout weight)
:20 Sandbag Lunges
:20 Kettlebell Swings
:20 Burpee Broad Jumps
:20-sec Sled Push
– 1 minute rest –
Workout:
3 Rounds for Total Reps (17 minutes total)
1 minute Sandbag Lunges
1 minute Kettlebell Swings
1 minute Burpee Broad Jumps
1 minute Sled Push
1 minute Bike for Calories
1 minute Rest