Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
Movement Prep/Activation:
8:00 AMRAP
30-second Machine
4 Lunge Matrix
3 Tempo Back Squats (empty bar, build up to 50%)
5 Ring Rows
5 Hand Release Push Ups
5 Sit Ups
Workout Prep:
1 Set
10ft Dumbbell Overhead Walking Lunge
5 Ring Rows
5 Push Ups
5 Sit Ups
Strength/Accessory
Back Squat (Weightlifting Variable Reps & Sets)
Every 2:00 × 4 sets
3 Back Squats @ 75%
Workout
Thin Blue Line (4 Rounds for reps)
FREEDOM (RX+):
4 Sets:
3:00 AMRAP
50ft Single Arm Overhead Walking Lunge (50/35)
Max Rounds
10 Ring Rows (Or 5 Strict Pull Ups)
10 Hand-Release Push Ups
10 Abmat Sit Ups
-rest 1:00 between sets-
(Scored by Rounds + Reps)
(KG conv: 22.5/15 DB)
INDEPENDENCE (RX):
4 Sets:
50ft Single Arm Overhead Walking Lunge (35/20)
Max Rounds
8 Ring Rows
8 Push Ups
8 Abmat Sit Ups
-rest 1:00 between sets-
LIBERTY (scaled):
4 Sets:
3:00 AMRAP
50ft Walking lunge
Max Rounds
5 Ring Rows
5 Push Ups
8 Abmat Sit Ups
-rest 1:00 between sets-
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1:00 Seal Stretch
1:00 Rig QL Stretch (each side)
*Rest as needed between movements and sides.
Seal Stretch
Rig QL Stretch