Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm-up (No Measure)
Movement Prep/Activation:
8:00 AMRAP
30-second Machine
5 Inchworms to Push Up
10 Scapular Push Ups
5 Hand Release Push Ups
10 Alternating V-Ups
5 Scap Pull Ups
Workout Prep:
2 sets
1 Wall Walk
3 Dumbbell Bench Press (build in weight)
3 GHD Sit Ups
Workout
Mill Avenue (AMRAP – Rounds and Reps)
FREEDOM (RX)
15:00 AMRAP
3 Wall Walks
12 Dumbbell Bench Press (50s/35s)
15 Abmat Sit Ups
(Score is rounds + reps)
(KG conv: 22.5/15 DBs)
INDEPENDENCE
15:00 AMRAP
2 Wall Walks
12 Dumbbell Bench Press (35s/25s)
12 Abmat Sit Ups
(Score is rounds + reps)
(KG conv: 15/10 DBs)
LIBERTY
15:00 AMRAP
3 Inchworms
10 Dumbbell Bench Press (light)
10 Abmat Sit Ups
(Score is rounds + reps)
TARGET TIMES:
Top Performers: 6+ rounds
Most Athletes: 4–6 rounds
Gymnastics
Gymnastics – Handstand/Grip (Week 7) (Checkmark)
8-minute EMOM
Level 1:
Odd minute: 30 seconds of elbow plank hold
Even minute: 7-10 Ring Rows
Level 2:
Odd minute: 30 seconds of barbell “ab rollers”
Even minute: 1 Rope Climbs (sub 6-8 Strict Chin Ups, if needed)
Level 3:
Odd minute: 30 seconds of barbell “ab rollers”
Even minute: 2 Rope Climbs (sub 10 Strict Chin Ups, if needed)
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 30 Second Foam Roller Hip Internal Rotations
10x 5 Second Cobra
2x 10 Down Dog
Foam Roller Hip Internal Rotations
Cobra
Down Dog