Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
Movement Prep/Activation:
8:00 AMRAP
10 Banded Pass Throughs
4 Empty Bar Snatch Grip Deadlifts
4 Empty Bar Hang Muscle Snatches
4 Empty Bar Power Snatches (light)
1 Wall Walk
20 Single Unders
Workout Prep:
2 Sets
1 Wall Walk
10 Double Unders
-rest :45-
Strength/Accessory
Power Snatch (Weightlifting Variable Reps & Sets)
Every 1:00 (8:00)
3 Power Snatches (singles) @ RPE 6
Workout
King of Kings (Time)
FREEDOM (RX):
10-8-6-4-2
Wall Walks
50 Double Unders after each set
(Scored by Time)
INDEPENDENCE:
8-6-4-2-1
Wall Walks
40 Double Unders after each set
LIBERTY:
10-8-6-4-2
Inchworms
40 Single Unders after each set
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
:30 Cat Cow
:30 Chest Stretch
*1:00 rest between each set.
Cat Cow
Chest Stretch