Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
Movement Prep/Activation:
Hip Halo Warm Up
-into-
7:00 AMRAP
10 Cossack Squats
3 Tempo Back Squats (empty bar, build up to 50%)
5 Single Arm Dumbbell Thrusters (each)
10 Ring Rows
Workout Prep:
3 sets
4 Thrusters (build in weight)
4 Pull Ups
Rest :45
*Get the heart rate up before going into this workout
Strength/Accessory
Back Squat
Every 2:30 × 5
4 Back Squats @ 70%
Workout
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
FREEDOM (RX):
21-15-9
Thrusters (95/65)
Pull Ups
(Scored by Time)
(KG conv: 42.5/30)
INDEPENDENCE:
21-15-9
Thrusters (75/55)
Pull Ups
(KG conv: 35/25)
LIBERTY:
21-15-9
Dumbbell Thrusters (light)
RIng Rows
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1:00 Quad Foam Roll (each side)
1:00 Couch Stretch (each leg)
Couch Stretch