Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm-up (No Measure)
Movement Prep/Activation:
Hip Halo Warm Up
-into-
6:00 AMRAP
30-second Bike
4 Lunge Matrix
3 Tempo Back Squats (empty bar, build up to 50%)
10 Sit Ups
Workout Prep:
1 Round
5/4 Cal Bike
10ft DB Front Rack Lunge
Rest :45
Strength/Accessory
Back Squat (Weightlifting Variable Reps & Sets)
Every 2:30 × 4 sets
2 Back Squats @80–82%
Workout
Levi’s Stadium (5 Rounds for time)
FREEDOM (RX):
5 Sets:
20/16 Calorie Air Bike
50ft Dumbbell Front Rack Lunges (50s/35s)
-rest 1:30 between sets-
(Scored by Time for each Set)
(KG conv: 22.5/15 DBs)
INDEPENDENCE:
5 Sets:
15/12 Calorie Air Bike
50ft Dumbbell Front Rack Lunges (35s/20s)
-rest 1:30 between sets-
LIBERTY:
5 Sets:
10/8 Calorie Air Bike
50ft Walking Lunge
-rest 1:30 between sets-
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Quad Foam Roll
1:00 Couch Stretch
*Rest as needed between movements and sets.
Couch Stretch