Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
Movement Prep/Activation:
9:00 AMRAP
100m Run
30-second Machine
3 Up Downs
5 Roll and Reach
10 Cossack Squats
Workout Prep:
2 Sets
100m Run @ workout pace
2 Burpee to Bar (step-back, controlled)
5 Air Squats (smooth, consistent tempo)
Workout
Mulligatawny (AMRAP – Rounds and Reps)
FREEDOM (RX):
Teams of 2
20:00 AMRAP
200m Run (together) (or 10x50ft Shuttle Run, together)
Partner 1: 15 Burpee to Bar (6in)
Partner 2: 30 Air Squats
-Switch. Both partners complete Burpees and Air Squats in the round.
(Score by Rounds + Reps)
INDEPENDENCE (Intermediate):
Teams of 2
20:00 AMRAP
200m Run (together) (or 10x50ft Shuttle Run, together)
Partner 1: 12 Burpee to Bar (6in)
Partner 2: 25 Air Squats
Switch
LIBERTY (Beginner):
Teams of 2
20:00 AMRAP
100m Run (together) (or 5x50ft Shuttle Run, together)
Partner 1: 10 Up Downs
Partner 2: 20 Air Squats
Switch
Strength/Accessory
Core Work (Checkmark)
3 sets:
15 Strict Abmat Sit Ups (hands by head or across chest)
15 Pulse Ups
10 V-Ups
30 sec Copenhagen Plank (each side)
-rest 2:00 between sets-
* Super set the movements (no rest between). Instead of resting 2:00, athletes can partner up and go 1:1 on sets.
Strict Sit Up
Pulse Ups
V-Ups
Copenhagen Plank