Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
Movement Prep/Activation:
8:00 AMRAP
1:00 Easy Bike
10 Banded Pull Aparts
10 Dumbbell Floor Press (light)
10 Glute Bridges
5 Single Arm Ring Row (each)
Workout Prep:
1 Set
10-second hard Bike
6 Dumbbell Bench Press
10-second hard Bike
Rest :45
Workout
Black Eyed Peas (Time)
FREEDOM (RX):
Teams of 2
6 sets (each/1:1)
10/8 Calorie Air Bike
15 Dumbbell Bench Press (50s/35s)
10/8 Calorie Air Bike
(Score is Time)
(KG conv: 22.5/15 DBs)
INDEPENDENCE:
Teams of 2
6 sets (each/1:1)
8/6 Calorie Air Bike
15 Dumbbell Bench Press (35s/25s)
8/6 Calorie Air Bike
(KG conv: 15/10 DBs)
LIBERTY:
Teams of 2
6 sets (each/1:1)
6/5 Calorie Air Bike
10 Dumbbell Bench Press (light)
6/5 Calorie Air Bike
Strength/Accessory
Mayhem Mini-Pump – Core and Arms (Checkmark)
5 sets
10 V-Ups
-rest 30 seconds-
:45 Seconds Max Flutter Kicks
-rest 30 seconds-
10 Double Arm Hammer Curls @ RPE 7/10 (both arms, same time)
-rest 1 minute between sets-
Flutter Kicks
Double Dumbbell Hammer Curls