Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
Movement Prep/Activation:
8:00 AMRAP
30-second Row (easy → moderate)
8 Dynamic Squat Stretch
4 Wall Balls (light)
8 Scap Pull Ups
4 Ring Rows
8 Hollow Rocks
Workout Prep:
2 Sets
5/4 Cal Row (moderate → fast)
5 Wall Balls (moderate pace)
Rest :45
(Practice getting in and out of the rower efficiently)
Gymnastics
Gymnastic Test (Checkmark)
Level 1: Determine the thinnest band possible that you can perform a strict pull-up
Level 2: Determine your max, unbroken set of strict pull-ups or chin-ups
Level 3: Determine your max weighted strict pull-up weight
Workout
Merry Christmas (10 Rounds for time)
FREEDOM (RX):
Every 3:00 (10 sets)
15/12 Calorie Row
15 Wall Balls (20/14)
(KG conv: 9/6)
(Score is 10 sets of Time)
INDEPENDENCE:
Every 3:00 (10 sets)
12/10 Calorie Row
15 Wall Balls (14/10)
(Score is 10 sets of Time)
(KG conv: 6/4)
LIBERTY:
Every 3:00 (10 sets)
10/8 Calorie Row
10 Wall Ball Thrusters (light)
(Score is 10 sets of Time)
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 1 Minute Couch Stretch
2x 1 Minute Calf Pumps
Couch Stretch
Calf Pumps