Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
3:00 Machine
-into-
6:00 AMRAP
100m Jog
30 Single Unders
10 Alternating V-Ups
10 Russian Kettlebell Swings
2. Workout Prep
2 sets:
100m Run (build in pace)
5 GHDs
5 Kettlebell Swings (build in weight)
Workout
Manchester United (5 Rounds for time)
Freedom (RX’d)
5 sets:
400m Run
20 GHDs (Or V-Ups)
20 Kettlebell Swings (53/35)
-rest 2:00 between sets-
(KG conv: 24/16 KB)
Independence
5 sets:
400m Run
15 GHDs (Or V-Ups)
20 Kettlebell Swings (35/26)
-rest 2:00 between sets-
(KG conv: 16/12 KB)
Liberty
5 sets:
300m Run
15 Sit Ups
15 Russian Kettlebell Swings (light)
-rest 2:00 between sets-
Target time each set: 4:00-5:00
Time cap each set: 6:00
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Foot Smash
10x 5 Second Cobra
1 Minute Couch Stretch
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.
Foot Smash
Cobra
Couch Stretch