Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
Movement Prep/Activation:
8:00 AMRAP
30-second Machine
8 Glute Bridges
10 Cossack Squats
4 Empty Bar Deadlifts (build across sets, don’t go above 50%)
4 Dumbbell Bench Press
4 Low Box Step-Overs
Workout Prep:
2 Sets
4 Dumbbell Deadlifts
4 Dumbbell Bench Press
4 Box Jump Overs
-rest :45-
Strength/Accessory
Deadlift
Build up to a 1RM Deadlift
Workout
Good Shepherd (6 Rounds for time)
FREEDOM (RX):
Every 2:00 (6 sets)
12 Dumbbell Deadlifts (50s/35s)
12 Dumbbell Bench Press (50s/35s)
12 Box Jump Overs (20)
(Scored by time for each set)
(KG conv: 22.5/15 DBs)
INDEPENDENCE:
Every 2:00 (6 sets)
10 Dumbbell Deadlifts (35s/25s)
10 Dumbbell Bench Press (35s/25s)
10 Box Jump Overs (20)
(KG conv: 15/10 DBs)
LIBERTY:
Every 2:00 (6 sets)
8 Dumbbell Deadlifts (light)
8 Dumbbell Bench Press (light)
8 Box Step Ups (20/16)
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
3 Sets
:30-:45 Toe Touch Stretch
*:30 rest between each set.
Toe Touch Stretch