Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
Hip Halo Warm Up
-into-
8:00 AMRAP
10 Roll and Reach
10 Glute Bridges
8 Box Step Ups
3 Back Squats (empty bar-build across sets)
2. Strength
Build to a new 1RM Back Squat
3. Workout Prep
2 sets:
10-second Row
4 Double Kettlebell Front Rack Lunge Steps
(build in pace and weight)
Strength/Accessory
Back Squat
Build to a new 1RM Back Squat
Workout
Crisp Mornings (Time)
Freedom (RX’d)
21-18-15-12-9
Calorie Row
Double Kettlebell Front Rack Lunge Steps (53s/35s)
Women Calories: 16-14-12-9-6
(KG conv: 24/16 KBs)
Independence
21-18-15-12-9
Calorie Row
Double Kettlebell Front Rack Lunge Steps (35s/26s)
Women Calories: 16-14-12-9-6
(KG conv: 16/12 KBs)
Liberty
15-12-9-6-3
Calorie Row
Single Kettlebell Front Rack Lunge Steps (light)
Women Calories: 12-9-7-5-3
Target time: 12:00-14:00
Time cap: 18:00
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Couch Stretch
1 Minute Forearm Smash
2x 30 Second Foam Roller Hip Internal Rotations
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.
Couch Stretch
Forearm Smash
Foam Roller Hip Internal Rotations