Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
Movement Prep/Activation:
Banded 7s
-into
5:00 AMRAP
30-second Easy Bike
20 Single Unders
4 Strict Press (empty bar – build in weight, stay under 50%)
Workout Prep:
2 sets
5/4 Cal Bike
10 Double Unders
Rest :45
Strength/Accessory
Shoulder Press
Every 2:00 × 4
4 Shoulder Press @ 65%
Workout
Pukie (2 Rounds for time)
FREEDOM (RX+):
2 sets
21/15 Calorie Air Bike
50 Double Unders
15/12 Calorie Air Bike
50 Double Unders
9/7 Calorie Air Bike
50 Double Unders
-rest 3:00 between sets-
(Scored by Time for each Set)
INDEPENDENCE (RX):
2 sets
15/12 Calorie Air Bike
35 Double Unders
12/10 Calorie Air Bike
35 Double Unders
8/6 Calorie Air Bike
35 Double Unders
-rest 3:00 between sets-
LIBERTY (SCALED):
2 sets
12/10 Calorie Air Bike
50 Single Unders
9/7 Calorie Air Bike
50 SIngle Unders
6/4 Calorie Air Bike
50 Single Unders
-rest 3:00 between sets-
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1:00 Calf Foam Roll (each leg)
1:00 Low Back Foam Roll