Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
10:00 AMRAP
30-second Machine
30-second Jump Rope
5 Worlds Greatest Stretch (each side)
5 Roll and Reach
5 Air Squats
2. Workout Prep
2 sets:
5 Air Squats
10 Double Unders
Workout
Bumble (6 Rounds for time)
Freedom (RX’d)
Every 2:00 (6 sets)
15 Air Squats
50 Double Unders
15 Air Squats
Independence
Every 2:00 (6 sets)
12 Air Squats
36 Double Unders
12 Air Squats
Liberty
Every 2:00 (6 sets)
8 Air Squats
30 Single Unders
8 Air Squats
Target time each set: 1:10-1:25
Time cap each set: 1:30
Strength/Accessory
Accessory (3 Rounds for weight)
“Shock Method”
3 sets:
6 Bench Press (Heavy)
12 Push Ups
25 Bench Dumbbell Fly (light)
-Rest 2:00 to 2:30 between sets-
Score the bench press.
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Posterior Hip Stretch
2x 10 Down Dog
1 Minute Band Biceps 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.
Posterior Hip Stretch
Down Dog
Band Biceps Stretch