Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm-up (No Measure)
Movement Prep/Activation:
Banded 7s
-into-
6:00 AMRAP
30-second Easy Bike
6 Box Step Ups
4 Box Jumps
4 Strict Press (empty bar – build in weight, stay under 50%)
Workout Prep:
2 Rounds
5/4 Calorie Row@ intended pace
4 Box Jump Overs
Strength/Accessory
Shoulder Press (Weightlifting Variable Reps & Sets)
Every 2:00 × 5 sets
2 Shoulder Press @75%
Workout
Halftime (Time)
FREEDOM (RX+):
5 Rounds:
20/16 Calorie Row
10 Box Jump Overs (24/20)
(Scored by Time)
INDEPENDENCE (RX):
5 Rounds:
15/12 Calorie Row
8 Box Jump Overs (24/20)
LIBERTY:
5 Rounds:
10/8 Calorie Row
10 Box Step Ups (20)
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1:00 Seated QL Stretch (each side)
1:00 Seated External Rotations (each side)
*Rest as needed between sides and movements.
Seated QL Stretch
Seated External Rotations