Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
Movement Prep/Activation:
8:00 AMRAP
30-second Row
4 lunge Matrix
5 Tempo Dumbbell Front Squats (light)
10 Deadbugs
5 Wall Balls
-into-
Teaching Focus
Workout Prep:
2 sets
5 Wall Balls
5/4 Calorie Row
Rest :45
Strength/Accessory
Back Squat (Weightlifting Variable Reps & Sets)
Back Squat
Every 2:00 × 4 sets
3 Back Squats @65%
Workout
Ball Out (Time)
FREEDOM (RX):
27-21-15-9
Wall Balls (20/14)
Calorie Row
*Women’s Calories: 22-16-12-8
(Scored by Time)
(KG conv: 9/6 WB)
INDEPENDENCE (Intermediate):
27-21-15-9
Wall Balls (14/10)
Calorie Row
*Women’s Calories: 22-16-12-8
LIBERTY (Beginner):
20-15-10-5
Wall Ball Thrusters (light)
Calorie Row
*Women’s Calories: 16-12-8-4
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Adductor Smash (each side)
1:00 Frog Stretch
1:00 Banded Quadruped Rotations (each side)
*Rest as needed between movements and sides.
Frog Stretch
Banded Quadruped Rotations