Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
8:00 AMRAP
30-second Air Bike
5 Kip Swings
5 Scap Pull Ups
5 Alternating V-ups (each side)
10 Back Rack Lunges (PVC/Empty Bar)
5 Hand Release Push Ups
2. Strength
4 sets
8 Back Rack Lunges (per leg), build across sets based on feel
3. Workout Prep
2 sets:
10-second Calorie Air Bike
3 Toes to Bar
1 Bar Muscle Up
Strength/Accessory
Back Rack Step Back Lunges (Weightlifting Variable Reps & Sets)
4 sets
8 Back Rack Lunges (per leg), build across sets based on feel
Workout
Black Cat (Time)
Freedom (RX’d)
25/20 Calorie Air Bike
25 Toes to Bar
25/20 Calorie Air Bike
15 Bar Muscle Ups (or 30 Chest to Bar)
25/20 Calorie Air Bike
25 Toes to Bar
25/20 Calorie Air Bike
Independence
20/15 Calorie Air Bike
20 Toes to Bar
20/15 Calorie Air Bike
10 Bar Muscle Ups (or 20 Chest to Bar)
20/15 Calorie Air Bike
20 Toes to Bar
20/15 Calorie Air Bike
Liberty
15/12 Calorie Air Bike
15 Hanging Knee Raises
15/12 Calorie Air Bike
10 Jumping Pull Ups
15/12 Calorie Air Bike
15 Hanging Knee Raises
15/12 Calorie Air Bike
Target time: 14:00-16:00
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
15x Bootstrappers
1 Minute Biceps Stretch on Rig
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
Bootstrappers
Biceps Stretch on Rig