Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
Movement Prep/Activation:
2 Rounds
1:00 Easy Bike
10 Glute Bridges
10 Deadbugs
8 Box Step Ups
8 Empty Bar Deadlifts
Workout Prep:
3 sets
10-second Air Bike (each/ practice switching on and off)
Strength/Accessory
Deadlift
Every 2:00 x 4 sets
3 Deadlifts @70%
Workout
Ice Hockey (Calories)
FREEDOM (RX):
Teams of 2:
16:00 AMRAP
Partner 1:
1:00 Max Calorie Air Bike
Partner 2:
1:00 Rest
(Scored by Total Calories)
INDEPENDENCE (Intermediate):
No Change to Workout
LIBERTY (Beginner):
No Change to Workout
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Toe elevated calf stretch
1:00 Side Lying Rotations (each side)
*Rest as needed between sides and sets.
Toe Elevated Calf Stretch
Side Lying Rotations