Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
Movement Prep/Activation:
8:00 AMRAP
5 Roll and Reach
10 Glute Bridges
4 Deadlifts (empty bar- build in weight, stay under 50%)
5 PVC Hang Muscle Snatches
4 Inchworms
5 Hanging Knee Raises
Workout Prep:
2 sets
4 Toes to Bar
1 Wall Walk
4 Hang Power Snatch
Rest :45
Strength/Accessory
Deadlift
Every 2:30 × 4
4 Deadlifts @ 70%
Workout
Core to Extremity (3 Rounds for time)
FREEDOM (RX+):
3 sets
2 Rounds
10 Toes to Bar
2 Wall Walks
10 Hang Power Snatches (75/55)
-rest 2:00 between sets-
(Scored by Time for each Set)
(KG conv: 35/25 HPS)
INDEPENDENCE (RX):
3 sets
2 Rounds
8 Toes to Bar
2 Wall Walks
8 Hang Power Snatches (75/55)
-rest 2:00 between sets-
(KG conv: 35/25 HPS)
LIBERTY (SCALED):
3 sets
2 Rounds
10 Hanging Knee Raises
2 Inchworms
10 Alternating Hang Dumbbell Snatches (light)
-rest 2:00 between sets-
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1:00 Forearm Smash w/Lacrosse Ball (each arm)
1:00 Down Dog to Up Dog
Down Dog To Up Dog