Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
2:00 Machine
2:00 Jump Rope
-into-
7:00 AMRAP
50m Run
10 Plate Toe Taps
3 Low Box Jumps
5 Wall Balls (light)
2. Workout Prep
3 sets:
100m Run (build in pace)
3 Box Jumps
3 Wall Balls
Workout
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
Freedom (RX’d)
5 Rounds
400m Run
30 Box Jumps (24/20)
30 Wall Balls (20/14)
(KG conv: 9/6 Wall Ball)
Independence
5 Rounds
400m Run
30 Box Jumps (20/16)
30 Wall Balls (14/10)
(KG conv: 6/4 Wall Ball)
Liberty
5 Rounds
200m Run
20 Box Step Ups (20/16)
20 Wall Ball Thrusters (light)
Target time: 25:00-28:00
Time cap: 35:00
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 10 Reverse Leg Raises (each side)
10x 5 Second Cobra
2x 10 Foam Roll Up Wall
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.
Reverse Leg Raises
Cobra
Foam Roll Up Wall