Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
Movement Prep/Activation:
10:00 AMRAP
1:00 Easy Bike
10 Leg Swings
8 Hip Extensions or Supermans
4 GHDs or V-Ups
100m Jog (or 4x50ft Shuttle Run)
Workout Prep:
1 Set
4 GHDs
4 Shuttle Runs
15-second Bike Build-Up
Workout
Emmanuel (Time)
FREEDOM (RX):
Teams of 2
6 Rounds (each)
Partner 1:
Max Calorie Air Bike
Partner 2:
15 GHDs (or V-Ups)
200m Run (or 8x50ft Shuttle Run)
-switch when the shuttle runs are completed-
(Scored by Time and Total Calories)
Enter Total Calories in the next score block
INDEPENDENCE:
Teams of 2
6 Rounds (each)
Partner 1:
Max Calorie Air Bike
Partner 2:
10 GHDs (or V-Ups)
200m Run (or 8x50ft Shuttle Run)
-switch when the shuttle runs are completed-
LIBERTY:
Teams of 2
6 Rounds (each)
Partner 1:
Max Calorie Air Bike
Partner 2:
15 Sit Ups
100m Run (or 4x50ft Shuttle Run)
-switch when the shuttle runs are completed-
Scoring: Total Calories (Calories)
Enter total calories from the workout here
Strength/Accessory
Mayhem Mini-Pump – Lower Pull (Checkmark)
3 sets
8 Weighted Hip Thrusts @ RPE 8-8.5/10
-rest 30 seconds-
10 Alternating Double DB Step Back Lunges (Front Rack) @ RPE 8-8.5/10
-rest 30 seconds-
12 GHD Hip Extension (or 30 Supermans)
-rest 1 minute between sets-
Weighted Hip Thrust
Alternating Double DB Step Back Lunges Front Rack
Hip Extension
Supermans