Crossfit Lillington – A Mayhem Affiliate
Workout Option 1
Scarlet Knights (Time)
Freedom (RX’d)
3 Rounds
400m Run OR 40/32 calorie Row
20 Deficit Push Ups (4in/2in)
Independence
3 Rounds
300m Run OR 30/24 calorie Row
15 Deficit Push Ups (4in/2in)
Liberty
3 Rounds
200m Run OR 20/16 calorie Row
20 Push Ups or Elevated Push-ups
Target Time: 8:00-9:00
Time Cap: 12:00
Workout Option 2
Recovery Workout (Checkmark)
Recovery Workout
45-60 Minute AMRAP (Zone 2 Pace)
Buy In: 4,000m Row
-Then-
In remaining time, AMRAP of:
1,000m Ski (or 60/48 calorie Air Bike)
30 Second Flutter Kick
100ft Farmers Carry (2×50/2×35)
Workout Option 3
Mayhem Racing (Time)
Warm-up:
AMRAP8
200m easy jog
5 Roll and Reach
5 Inchworm Push-ups
20m Farmer Carry (light)
10 Wall Ball Thrusters (light)
Core/Stability Accessory:
3 rounds for quality:
20m Sandbag or Double Dumbbell Front Rack Carry
12 Hanging Knee Raises (slow and controlled)
10 Double Dumbbell Push Press (moderate)
40-sec Side Plank/side
Pre-Workout:
100m Run (together)
8 Burpee Broad Jumps (shared)
100m Run (together)
8 Wall Balls (shared)
Workout:
Teams of 2:
800m Run (together)
80m Burpee Broad Jumps (shared)
800m Run (together)
160m Farmers Carry (shared)
800m Run (together)
80 Wall Balls (shared)
800m Run (together)