Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
Movement Prep/Activation:
8:00 AMRAP
100m Easy Run
10 Supermans
10 Alternating V-ups
6 Walking Lunges (each leg)
10 Beat Swings
*Optional: 1–2 practice rounds of 50ft lunges + 5 GHDs*
Workout Prep:
2 Sets
5 GHDs (or V-Ups)
25ft Walking Lunge
100m Run
-rest :45 b/t sets-
Workout
Hap-Hap-Happiest Christmas (Time)
FREEDOM (RX):
7 Rounds
200m Run
15 GHDs (or V-Ups)
50ft Walking Lunge
(Scored by Time)
INDEPENDENCE:
7 Rounds
200m Run
10 GHDs (or V-Ups)
50ft Walking Lunge
(Scored by Time)
LIBERTY:
7 Rounds
100m Run
10 Sit Ups
25ft Walking Lunge
(Scored by Time)
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
4x 5 Quad Foam Rolling (each leg)
1 Minute Quadruped Forearm Stretch
20x Shoo the Cat
Quad Foam Rolling
Quadruped Forearm Stretch
Shoo the Cat