Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm-up (No Measure)
Movement Prep/Activation:
8:00 AMRAP
5 Shuttle Runs (practice technique)
8 Air Squats
20-second Bike (easy → moderate)
6 Step Back Lunges
1 Wall Walk + 4 Shoulder Taps
Workout Prep:
2 Sets
2x50ft Shuttles
5/4 Cal Bike (steady)
Rest :45
Gymnastics
Gymnastic Test (AMRAP – Reps)
2:00 AMRAP
Level 1: Max Distance Double Dumbbell Overhead Carry
Level 2: Max Wall Walks
Level 3: Max Distance Handstand Walk
For distance, every 25 feet = 1 rep.
We’re testing total accumulated effort in two minutes, not one max set.
Workout
The Holly and the Ivy (AMRAP – Rounds and Reps)
FREEDOM (RX):
30:00 AMRAP
10x50ft Shuttle Runs
20/16 Calorie Air Bike
(Score is Rounds + Reps)
INDEPENDENCE:
30:00 AMRAP
8x50ft Shuttle Runs
15/12 Calorie Air Bike
(Score is Rounds + Reps)
LIBERTY:
30:00 AMRAP
5x50ft Shuttle Runs
10/8 Calorie Air Bike
(Score is Rounds + Reps)
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Couch Stretch
1 Minute Foot Smash
Couch Stretch
Foot Smash