Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm-up (No Measure)
Movement Prep/Activation:
8:00 AMRAP
200m Easy Row
5 Inchworms
5 Up Downs over Bar
10 Bird Dogs
10 Cat Cows
Workout Prep:
1 Set
4 Burpee Over Rower
5/4 Cal Row
Workout
Fitness in 100 Words (Time)
FREEDOM (RX+):
As few sets as possible to finish (max 8 sets)
AMRAP 2:00
75 Lateral Burpee Over Bar
100/80 Calorie Row
-rest 1:00 between sets-
(Scored by Total Time)
INDEPENDENCE (RX):
As few sets as possible to finish:
AMRAP 2:00
60 Lateral Burpee Over Bar
80/64 Calorie Row
-rest 1:00 between sets-
LIBERTY (SCALED):
As few sets as possible to finish:
AMRAP 2:00
50 Up Downs
50/40 Calorie Row
-rest 1:00 between sets-
Gymnastics
Chest to Bar Pull-ups/Bar Muscle-Ups (Checkmark)
Level 1:
9 min EMOM:
Min 1: 6 Single Leg Box Butterfly Circle Drill
Min 2: 6 Strict Scap Circles
Min 3: 6-8 Butterfly Small Circles
Level 2:
9 min EMOM:
Min 1: 6 Single Leg Box Butterfly Circle Drill
Min 2: 6 Strict Scap Circles
Min 3: 8-10 Butterfly Pull Ups (or 4-6 Chest to Bar Pull Ups)
Level 3:
Perform one set of Max Unbroken Bar Muscle Ups (as soon as you lose quality technique, stop. Max amount: 15 reps)
– Rest 2 minutes, then:
6 min EMOM:
Min 1: 30 Sec Row @ 5k pace
Min 2: 40% of AMRAP unbroken Bar Muscle Ups
(No minute 3. Repeat minutes 1 and 2 for 3 rounds)
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
1:00 Pigeon Stretch (each leg)
Pigeon Stretch