Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
Movement Prep/Activation:
2:00 Machine
-into-
Every 1:00 (7:00)
4 Box Jumps (Low)
6 Air Squats
4 Up Downs
Workout Prep:
2 Sets
6 Wall Balls
3 Burpee to Bar
Rest :30
Workout
Marzipan Pigs for Luck (8 Rounds for time)
FREEDOM (RX):
Every 2:00 (8 sets)
15 Wall Balls (20/14)
10 Burpee to Bar
(Score is Time per Set)
(KG conv: 9/6 WB)
INDEPENDENCE:
Every 2:00 (8 sets)
15 Wall Balls (14/10)
8 Burpee to Bar
(KG conv: 6/4 WB)
LIBERTY:
Every 2:00 (8 sets)
10 Wall Balls Thrusters (light)
5 Up Downs
Strength/Accessory
Mini Pump – Lower Pull (Checkmark)
4 sets
8 Split Stance Barbell Good Morning @ RPE 8 (each side)
-rest 30 secs-
16 Dumbbell Glute Bridges @ RPE 6
* Rest 1-2 minutes between rounds
* Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.
Split Stance Barbell Good Morning
Dumbbell Glute Bridge
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
3 Sets
:30-:45 Leaning Tricep Stretch
*:30 rest between sets.
Leaning Tricep Stretch