Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
Movement Prep/Activation:
Banded 7s
-into-
6:00 AMRAP
100m Easy Run
5 Half Kneeling Single Arm Dumbbell Shoulder Press (each)
5 Hand Release Push Ups
5 Single Arm Dumbbell Bench Press (each)
Workout Prep:
2 sets
100m Run (build in pace)
5 Bench Press (build in weight)
Rest :45
Strength/Accessory
Shoulder Press (Weightlifting Variable Reps & Sets)
Every 2:00 × 4 sets
3 Shoulder Press @60%
Workout
Red Roses (Checkmark)
FREEDOM (RX):
Every 1:00 (14:00)
Odd Minute: 200m Run (or 8x50ft Shuttle Run)
Even Minute: 10 Bench Press (155/95)
(Scored by Completion)
INDEPENDENCE (Intermediate):
Every 1:00 (14:00)
Odd Minute: 150m Run (or 6x50ft Shuttle Run)
Even Minute: 10 Bench Press (135/85)
LIBERTY (Beginner):
Every 1:00 (14:00)
Odd Minute: 100m Run (or 5x50ft Shuttle Run)
Even Minute: 10 Dumbbell Bench Press (light)
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Shoo the Cat
1:00 Posterior Shoulder Smash
*Rest as needed between movements.
Shoo the Cat
Posterior Shoulder Smash