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
5 Hanging Knee Raises
10 Deadbugs
3 Empty Bar Back Squats
Workout Prep:
2 Sets
5/4 Calorie Bike @ workout pace
3 Dumbbell Front Squats (build in weight)
3 Toes to Bar
Strength/Accessory
Back Squat
Every 2:00 × 3 sets
3 Back Squats @65%
Workout
Bluey and Bingo (5 Rounds for time)
FREEDOM (RX):
Every 4:00 (5 sets)
12/10 Calorie Air Bike
12 Dumbbell Front Squats (50s/35s)
12 Toes to Bar
(Score each set for Time)
(KG conv: 22.5/15 DBs)
INDEPENDENCE (Intermediate):
Every 4:00 (5 sets)
10/8 Calorie Air Bike
10 Dumbbell Front Squats (35s/25s)
10 Toes to Bar
(KG conv: 15/10 DBs)
LIBERTY (Beginner):
Every 4:00 (5 sets)
8/7 Calorie Air Bike
8 Single Dumbbell Front Squats (light)
8 Hanging Knee Raises
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Quad Smash
2:00 Couch Stretch (each side)
1:00 Forearm Smash
*Rest as needed between sides, movements and sets.
Couch Stretch
Forearm Smash