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
10 Box Step Ups
5 Ring Rows
5 Empty Bar Deadlifts
Workout Prep:
3 sets:
4 Wall Balls
3 Pull Ups
2 Power Snatch (build in weight)
Strength/Accessory
Deadlift (Weightlifting Variable Reps & Sets)
Every 2:00 × 3 sets
5 Deadlifts @60%
Workout
Clam Chowder (Time)
FREEDOM (RX+)
3 Rounds
30 Wall Balls (20/14)
20 Pull Ups
10 Power Snatch (135/95)
(Score by Time)
(KG conv: 9/6 WB, 60/42.5 PS)
INDEPENDENCE (Rx):
3 Rounds
30 Wall Balls (20/14)
15 Pull Ups
10 Power Snatch (115/80)
LIBERTY (Scaled):
3 Rounds
20 Wall Ball Thrusters (light)
15 Ring Rows
10 Dumbbell Snatch (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 Open Book (each side)
1:00 Frog Stretch
*Rest as needed between sides, movements and sets.
Open Book
Frog Stretch