Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm-up (No Measure)
Movement Prep/Activation:
10:00 AMRAP
1:00 Bike
5 Dynamic Squat Stretch
25ft Lizard Crawl
3 Tempo Back Squats with empty bar (build across sets, don’t go above 50%)
10 Deadbugs
Workout Prep:
1 Set
5/4 Calorie Bike
5 Wall Balls
5 GHDs
Strength/Accessory
Back Squat
Build up to a 1RM Back Squat
Workout
Son of God (Time)
FREEDOM (RX):
3 Rounds
25/20 Calorie Air Bike
25 Wall Balls (20/14)
25 GHDs (or V-Ups)
(Scored by Time)
(KG conv: 9/6 WB)
INDEPENDENCE:
3 Rounds
20/16 Calorie Air Bike
25 Wall Balls (14/10)
20 GHDs (or V-Ups)
(KG conv: 6/4 WB)
LIBERTY:
3 Rounds
15/12 Calorie Air Bike
15 Wall Ball Thrusters (light)
15 Sit Ups
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1-3 minutes of Quad Foam Roll
2 Sets
1:00 Couch Stretch (each leg)
*:30 rest between each leg.
Couch Stretch