Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm-up (No Measure)
Movement Prep/Activation:
8:00 AMRAP
30-second Bike
10 Empty Bar Strict Press
10 Handstand Shoulder Taps or 8 Box Pike Shoulder Taps
5 Controlled Bench Press (empty bar – build in weight)
10 Band Pull Aparts
Workout Prep:
2 sets
5 Strict HSPU (or scaled variation)
20-second Bike (hard)
5 Kipping HSPU
-rest :60 b/t sets-
Strength/Accessory
Bench Press (Weightlifting Variable Reps & Sets)
4 sets
8 Bench Press
-build across sets by feel-
-rest 1:00-2:00 between sets-
Workout
Clark Griswold (3 Rounds for time)
FREEDOM (RX):
3 sets
10 Strict Handstand Push Ups
30/24 Calorie Air Bike
15 Kipping Handstand Push Ups
-rest 3:00 between sets-
(Scored by time each set)
INDEPENDENCE:
3 sets
6 Strict Handstand Push Ups
24/20 Calorie Air Bike
12 Kipping Handstand Push Ups
-rest 3:00 between sets-
(Scored by time each set)
LIBERTY:
3 sets
15 Dumbbell Strict Press (light)
15/12 Calorie Air Bike
10 Dumbbell Push Press (light)
-rest 3:00 between sets-
(Scored by time each set)
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Posterior Shoulder Smash
1 Minute Foot Smash
1 Minute Seated Biceps Stretch
Posterior Shoulder Smash
Foot Smash
Seated Biceps Stretch