Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
Movement Prep/Activation:
Banded 7s
-into-
6:00 AMRAP
30-second Easy Bike
10 Hanging Knee Raises
30-second Moderate Bike
4 Strict Press (empty bar – build in weight, stay under 50%)
Workout Prep:
2 sets
5/4 Calorie Bike @ intended workout pace
Rest :30
Strength/Accessory
Shoulder Press
Every 2:00 × 4 sets
3 Shoulder Press @ 70%
Workout
Devil Dogs (Time)
FREEDOM (RX+):
Teams of 2 (1:1)
50-40-30-20-10 Calorie Air Bike*
*40-32-24-16-8 Women’s Calories
(Scored by Total Time)
Note: Both athletes complete all sets. The calorie reps are not shared. Partner one completes a set, then Partner two completes the same set.
INDEPENDENCE (RX):
Teams of 2 (1:1)
40-32-24-16-8 Calorie Air Bike*
*32-24-18-12-6 Women’s Calories
LIBERTY:
Teams of 2 (1:1)
20-16-12-8-4 Calorie Air Bike*
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1:00 Toe Touch Stretch
1:00 Foot Smash w/Lacrosse Ball (each leg)
*Rest as needed between movements and legs.
Toe Touch Stretch