Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
3:00 Machine
-into-
10:00 AMRAP
30-second Jump Rope
100m Run
5 Kip Swings
5 Hanging Knee Raises
2. Workout Prep
2 sets:
10 Double Unders
3 Toes to Bar
50m Run
Workout
Bingpot! (Time)
Freedom (RX’d)
Teams of 2 (1:1)
5 sets each
30 Double Unders
10 Toes to Bar
200m Run
10 Toes to Bar
30 Double Unders
Independence
Teams of 2 (1:1)
5 sets
24 Double Unders
8 Toes to Bar
200m Run
8 Toes to Bar
24 Double Unders
Liberty
Teams of 2 (1:1)
5 sets
30 Single Unders
10 Hanging Knee Raises
100m Run
10 Hanging Knee Raises
30 Single Unders
Target time each set: 2:20-2:50
Time cap each set: 3:00
Overall time cap: 30:00
Strength/Accessory
Mini Pump – Lower Push (Checkmark)
4 sets
12 Dumbbell Bulgarian Split Squats (each side) @ RPE 7/10
-rest 30 secs-
20 2″ Toe Elevated Standing Calf Raises @ RPE 7/10 (farmers hold DBs)
-rest 1 minute between sets-
* 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.
Dumbbell Bulgarian Split Squats
Goblet Hold Single Leg Step Down