Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
Movement Prep/Activation:
Hip Halo Warm Up
-into-
7:00 AMRAP
10 Deadbugs
3 Tempo Back Squats (empty bar, build up to 50%)
20-second Moderate Row
Workout Prep:
2 sets
5/4 Cal Row
5 Air Squats
Rest :45
*Practice transitions
Strength/Accessory
Back Squat (Weightlifting Variable Reps & Sets)
Every 2:30 × 5 sets
4 Back Squats @ 65%
Workout
The Brady Bunch (Time)
FREEDOM (RX+):
For Time:
150 Air Squats
*Every minute on the minute (Including 0:00) perform 10/8 Calorie Row”
(Scored by Time)
INDEPENDENCE (RX):
For Time:
120 Air Squats
*Every minute on the minute (Including 0:00) perform 8/6 Calorie Row
LIBERTY (SCALED):
For Time:
80 Air Squats
*Every minute on the minute (Including 0:00) perform 5/4 Calorie Row
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1:00 Calf Foam Roll (each side)
2 Sets
1:00 Chest Stretch
*Rest as needed between sets.
Chest Stretch