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
10-second Ski or Row
(build in pace)
Workout
Pumpkin Spice (Time)
Freedom (RX’d)
400m Run
30/24 Calorie Ski (OR Row)
-rest 1:1-
2 Rounds
200m Run
15/12 Calorie Ski (OR Row)
-rest 1:1-
4 Rounds
100m Run
10/8 Calorie Ski (OR Row)
-rest 1:1-
2 Rounds
200m Run
15/12 Calorie Ski (OR Row)
-rest 1:1-
400m Run
30/24 Calorie Ski (OR Row)
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Dorsiflexion Matrix
Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
Dorsiflexion Matrix