Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm-up (No Measure)
Movement Prep/Activation:
8:00 AMRAP
30-second Machine
8 Box Step Ups
5 Dynamic Squat Stretches
10 Glute Bridges
10 Deadbugs
4 Deadlifts (empty bar- build in weight, stay under 50%)
Workout Prep:
2 Set
5 Wall Balls
2 Box Jump Overs
Rest :45
Strength/Accessory
Deadlift (Weightlifting Variable Reps & Sets)
Every 2:00 × 4 sets
3 Deadlifts @ 75%
Workout
Engine Company (4 Rounds for time)
FREEDOM (RX):
4 Sets:
20 Wall Balls (20/14)
10 Box Jump Overs (24/20)
10 Wall Balls (20/14)
5 Box Jump Overs (24/20)
-rest 2:00 between sets-
(Scored by Time)
(KG conv: 9/6 WB)
INDEPENDENCE:
4 Sets:
20 Wall Balls (14/10)
10 Box Jump Overs (20)
10 Wall Balls (14/10)
5 Box Jump Overs (20)
-rest 2:00 between sets-
(KG conv: 6/4 WB)
LIBERTY:
4 Sets:
10 Wall Ball Thrusters (light)
10 Box Step Ups (20/16)
10 Wall Ball Thrusters (light)
5 Box Step Ups (20/16)
-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 Couch Stretch (each side)
1:00 Elevated Standing Hamstring Stretch
*Rest as needed between each leg and movements.
Couch Stretch
Elevated Standing Hamstring Stretch