Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm-up (No Measure)
Movement Prep/Activation:
8:00 AMRAP
1:00 Easy Row
4 Up Downs + Step Over Rower
8 PVC Pass Throughs
4 Empty Bar Strict Press (build across sets, don’t go above 50%)
10 Air Squats
Workout Prep:
2 Sets
10-second Row (hard)
-rest 30 seconds-
4 Burpee Over Rower
-rest 30 seconds-
Strength/Accessory
Shoulder Press
Build up to a 1RM Shoulder Press
Workout
Light of the World (2 Rounds for reps)
FREEDOM (RX):
Every 1:00 (16:00)
Odd Minute: 30-second Max Calorie Row
Even Minute: 30-second Max Burpee Over Rower
(Scored by two total sets of Calories/Reps)
INDEPENDENCE:
No Change to Workout
LIBERTY:
Every 1:00 (16:00)
Odd Minute: 30-second Max Calorie Row
Even Minute: 30-second Max Up Downs
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1-3 minutes of Hamstring Foam Roll
2 Sets
1:00 Pigeon Stretch (each leg)
*:30 rest between each leg.
Pigeon Stretch