Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm-up (No Measure)
Movement Prep/Activation:
8:00 AMRAP
20 Single Unders
6 Hand Release Push Ups
6 Step Ups (each leg)
4 Ring Rows
8 Scap Pull Ups
*Optional: 1 practice round of each workout piece (scaled)*
Workout Prep:
1–2 Sets
10 Double Unders
4 Push Ups
4 Step Ups
2 Strict Pull Ups
Rest :45
Workout
A Champagne Toast (2 Rounds for time)
FREEDOM (RX):
10 Rounds
30 Double Unders
10 Push Ups
-rest 5:00-
10 Rounds
10 Box Step Ups (20)
5 Strict Pull Ups
(Score is Time for each Workout)
INDEPENDENCE:
10 Rounds
25 Double Unders
8 Push Ups
-rest 5:00-
10 Rounds
10 Box Step Ups (20)
3 Strict Pull Ups
LIBERTY:
10 Rounds
30 Single Unders
8 Bar Push Ups
-rest 5:00-
10 Rounds
10 Box Step Ups (16)
5 Ring Rows
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2:00 Chest Stretch (each side)
Chest Stretch