Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
Movement Prep/Activation:
9:00 AMRAP
30-second Easy Row
8 PVC/Banded Pass Throughs
6 Pike Shoulder Taps
10-second Handstand Hold
3 empty bar Shoulder Press
Workout Prep:
2 Sets
10-second Calorie Row @ workout pace
10ft Handstand Walk or 1 Wall Walk
-rest :30 between sets
Strength/Accessory
Shoulder Press
SHOULDER PRESS
Every 2:00 × 3 sets
3 Shoulder Press @65%
Workout
Keepy Uppy (3 Rounds for time)
FREEDOM (RX)
3 Sets
9-12-15 Calorie Row
25-50-25ft Handstand Walk (or 2-4-2 Wall Walks)
-rest 3:00 between sets-
(Women Calories: 8-10-12)
(Score each set for Time)
INDEPENDENCE (Intermediate):
3 Sets
8-10-12 Calorie Row
25-25-25ft Handstand Walk (or 2-2-2 Wall Walks)
(Women Calories: 6-8-10)
-rest 3:00 between sets-
LIBERTY (Beginner):
3 Sets
6-8-10 Calorie Row
25-50-25ft Bear Crawl
(Women Calories: 5-6-8)
-rest 3:00 between sets-
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Band Bicep Stretch (each arm)
1:00 Seated External Rotations (each arm)
*Rest as needed between sides, movements and sets.
Band Bicep Stretch
Seated External Rotations