Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
10:00 AMRAP
30-second Jump Rope
30-second Run
5 Kip Swings
5 Hanging Knee Raises
5 Worlds Greatest Stretch (each)
2. Workout Prep
3 sets:
50m Run (build in pace)
3 Toes to Bar
3 Dumbbell Front Squats (build in weight)
4 Front Rack Dumbbell Walking Lunge Steps (build in weight)
Workout
Granite City (4 Rounds for time)
Freedom (RX’d)
Every 8:00 (4 sets)
300m Run
15 Toes to Bar
15 Dumbbell Front Squats (35s/25s)
25ft Front Rack Dumbbell Walking Lunge (35s/25s)
300m Run
(KG conv: 15/10 DBs)
Independence
Every 8:00 (4 sets)
200m Run
10 Toes to Bar
10 Dumbbell Front Squats (2×35/25)
25ft Front Rack Dumbbell Walking Lunge (2×35/25)
200m Run
Liberty
Every 8:00 (4 sets)
150m Run
10 Hanging Knee Raises
10 Dumbbell Front Squats (light)
25ft Walking Lunge
150m Run
Target time each set: 5:00-7:00
Time cap each set: 7:00
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Barbell Forearm Stretch
20x 90/90 Rotations
4x 5 Quad Foam Rolling (each leg)
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.
Barbell Forearm Stretch
90/90 Rotations
Quad Foam Rolling