Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
Movement Prep/Activation:
2:00 Jump Rope
-into-
8:00 AMRAP
30-second Row
10 Box Step Ups
5 Worlds Greatest Stretch (each)
5 Wall Balls
5 Single Arm Dumbbell Thrusters (each/light)
Workout Prep:
2 Sets
5 Wall Balls
5/4 Calorie Row
4 Box Jumps
4 Dumbbell Thrusters
Rest :45
Workout
First on Scene (Time)
MUST BE COMPLETED “CHIPPER” STYLE (no partitioning)
FREEDOM (RX+):
Teams of 2
250 Wall Balls (20/14)
200/150 Calorie Row
100 Box Jumps (24/20)
50 Dumbbell Thrusters (50s/35s)
(Scored by Time)
(KG conv: 9/6 WB, 22.5/15 DBs)
INDEPENDENCE (RX):
Teams of 2
200 Wall Balls (20/14)
150/120 Calorie Row
100 Box Jumps (24/20)
50 Dumbbell Thrusters (35s/20s)
LIBERTY:
Teams of 2
100 Wall Ball Thrusters (light)
100/80 Calorie Row
50 Box Step Up (20)
50 Single Dumbbell Thrusters (light)
For the thrusters, place both hands on the sides of one dumbbell
Strength/Accessory
Mayhem Mini-Pump – Lower Body Push/Pull (Checkmark)
4 Rounds
10 Barbell Romanian Deadlift @ moderate weight – maintain quality
-rest 30 seconds-
15 Seated Dumbbell Calf Raise @ moderate weight
-Rest 1 minute between rounds-
* Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.
Romanian Deadlifts
Seated Dumbbell Calf Raise