Crossfit Lillington – A Mayhem Affiliate
Workout Option 1
Stratton Mountain (Calories)
Freedom (RX’d)
Every 2:00 (10 sets)
20-second Max Calorie Air Bike
*Stay on the bike and pedal slowly until the next 2:00.
**Scored by total calories
Independence/Liberty:
No Change to Workout
Target Calories every 20-seconds: 8+ Calories
Workout Option 2
Recovery Workout (Checkmark)
Recovery Workout
3-4 Sets (Zone 2 Pace)
5 Min Row
5 Min Bike
5 Min Run
Workout Option 3
Mayhem Racing (Time)
Warm-up:
8:00 AMRAP
1-minute Machine
5 Roll and Reach
10 Air Squats
10 Walking Lunges
5 Inchworms
10 Medball Thrusters (light)
Then
2 x 20 m Sandbag Bear-Hug Marches (moderate weight, focus on bracing and posture).
Accessory:
5 Rounds each, alternating with a partner
20 m Sandbag Bear-Hug Carry (heavy but unbroken)
Pre-Workout:
6 Burpees
6 Sandbag Lunges
6 Wall Balls
50m Run (fast)
Workout:
Teams of 2
Buy In: 50 Burpees (split)
4 rounds each (1:1)
200m Run
50m Sandbag Lunges
10 Sandbag Squats
Buy Out: 100 Wall balls (split)
* Sandbag weight: 20kg/10kg (44/22#)
* Wall ball weight: 9kg/5kg (20/14#)