Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm-up (No Measure)
Movement Prep/Activation:
9:00 AMRAP
30-second Easy Air Bike
10 Cossack Squats
4 Up Downs
10 Alternating Step Back Lunges
3 Empty-Bar Back Squats
Workout Prep:
2 sets
10-second Air Bike (build in pace)
Set 1: 2 Burpee to Bar
Set 2: 2 Burpee Box Jump Overs
-rest 30-seconds-
Strength/Accessory
Back Squat (Weightlifting Variable Reps & Sets)
BACK SQUAT
Every 2:00 × 3 sets
5 Back Squats @60%
Workout
Minestrone (3 Rounds for time)
6:30 time cap for each 8:00 section.
FREEDOM (RX+)
25/20 cal Air Bike
25 Burpees
25/20 cal Air Bike
-at 8:00-
25/20 cal Air Bike
20 Burpee to Bar (6in)
25/20 cal Air Bike
-at 16:00-
25/20 cal Air Bike
15 Burpee Box Jump Over (24/20)
25/20 cal Air Bike
(Score is Time for each set)
INDEPENDENCE (Rx)
20/16 cal Air Bike
25 Burpees
20/16 cal Air Bike
-at 8:00-
20/16 cal Air Bike
20 Burpee to Bar (6in)
20/16 cal Air Bike
-at 16:00-
20/16 cal Air Bike
15 Burpee Box Jump Over (20)
20/16 cal Air Bike
LIBERTY (Scaled)
15/12 cal Air Bike
15 Up Downs
15/12 cal Air Bike
-at 8:00-
15/12 cal Air Bike
12 Up Downs to Bar
15/12 cal Air Bike
-at 16:00-
15/12 cal Air Bike
10 Up Downs + Box Step Ups
15/12 cal Air Bike
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Chest Stretch (each side)
1:00 Foam Roller Thoracic Extension (each side)
*Rest as needed between sides, movements and sets.
Chest Stretch
Foam Roller Thoracic Extension