Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm-up (No Measure)
Movement Prep/Activation:
8:00 AMRAP
30-second Row (moderate)
10 Beat Swings
6 Hanging Knee Raises
6 Low Box Step-Overs
8 Samson Lunges
* + 1-2 technique sets of Toes to Bar & Box Jump Overs*
Workout Prep:
2 Sets
6 Toes to Bar (or scaled)
4 Box Jump Overs
10-second Row (hard)
-rest :45 b/t sets-
Workout
25,000 Twinkle Lights! (2 Rounds for time)
FREEDOM (RX):
3 rounds
12/10 Calorie Row
10 Toes to Bar
8 Box Jump Overs (30/24)
-rest until 8:00-
For Time:
36/30 Calorie Row
30 Toes to Bar
24 Box Jump Overs (30/24)
(Scored by Time, each set)
INDEPENDENCE:
3 rounds
10/8 Calorie Row
8 Toes to Bar
8 Box Jump Overs (24/20)
-rest until 8:00-
For Time:
30/24 Calorie Row
34 Toes to Bar
24 Box Jump Overs (24/20)
(Scored by Time, each set)
LIBERTY:
3 rounds
8/6 Calorie Row
8 Hanging Knee Raises
8 Box Step Ups (20/16)
-rest until 8:00-
For Time:
24/20 Calorie Row
24 Hanging Knee Raises
24 Box Step Ups (20/16)
(Scored by Time, each set)
Gymnastics
Gymnastics – Handstand/Grip (Week 8) (Checkmark)
4 minute AMRAP + 1 minute rest + 3 minute AMRAP – start where you left off
Level 1:
8 Hanging Knee Raises
100-foot farmers carry [35/25]
8 Plank Shoulder Taps [right/left = 2 reps]
(KG: 15/10)
Level 2:
8 Alternating Leg Toes to Bar
100-foot farmers carry [50/35]
1 wall walk INTO 6 Wall Facing Handstand Shoulder Taps [right/left = 2 reps]
(KG: 22.5/15)
Level 3:
10 Alternating Leg Toes to Bar
100-foot farmers carry [70/50]
1 wall walk INTO 10 Wall Facing Handstand Shoulder Taps [right/left = 2 reps
(KG: 32.5/22.5)
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
15x Bootstrappers
1 Minute Barbell Forearm Stretch
2x 30 Second Pigeon Stretch Drops
Bootstrappers
Barbell Forearm Stretch
Pigeon Stretch Drops