Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm-up (No Measure)
Movement Prep/Activation:
2 Rounds
5 Dynamic Air Squat
10 Glute Bridges
10 Single Arm Suitcase Dumbbell Deadlifts (each/light)
3 Inchworms with Double Push Up
-then barbell:
2 Rounds
3 Empty Bar Back Squats
3 Tempo Back Squats (3 sec down)
Workout Prep:
2 sets
5 Air Squats
2 Single Arm Devil Press (light)
-rest 30 seconds
Strength/Accessory
Back Squat
Every 2:00 x 4 sets
3 Back Squats @70%
Workout
Alpine Skiing (AMRAP – Reps)
FREEDOM (RX):
12:00 AMRAP
10-20-30-40-50…
Air Squats
5-10-15-20-25…
Single Arm Devil Press (50/35) *alternate arms
(Scored by Total Reps)
(KG conv: 22.5/15 DB)
INDEPENDENCE (Intermediate):
12:00 AMRAP
10-20-30-40-50…
Air Squats
5-10-15-20-25…
Single Arm Devil Press (35/25) *alternate arms
(KG conv: 15/10 DB)
LIBERTY (Beginner):
12:00 AMRAP
5-10-15-20-25…
Air Squats
Single Arm Clean and Jerk (light) *alternate arms
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Posterior Hip Stretch (each side)
1:00 Wall Thoracic Rotations (each side)
*Rest as needed between movements and sets.
Posterior Hip Stretch
Wall Thoracic Rotations