Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm-up (No Measure)
Movement Prep/Activation:
6:00 AMRAP
30-second Easy Bike
4 Lunge Matrix (each)
10-second Squat Hold
5 Low Box Jumps
5 Hand Release Push Ups
Workout Prep:
2 Sets
5/4 Calorie Bike @ workout pace
4 Box Jump Overs
4 Push Ups
Strength/Accessory
Back Squat (Weightlifting Variable Reps & Sets)
Every 2:30 × 4 sets
3 Back Squats @72-75%
Workout
Ocean Drive (3 Rounds for time)
FREEDOM (RX+):
Every 8:00 (3 sets)
15/12 Calorie Air Bike
15 Box Jump Overs (24/20)
30 Push Ups
15 Box Jumps Overs (24/20)
15/12 Calorie Air Bike
(Scored by Time each set)
INDEPENDENCE (RX):
Every 8:00 (3 sets)
12/10 Calorie Air Bike
12 Box Jump Overs (24/20)
24 Push Ups
12 Box Jumps Overs (24/20)
12/10 Calorie Air Bike
LIBERTY (Scaled):
Every 8:00 (3 sets)
10/8 Calorie Air Bike
10 Box Step Ups (20)
20 Bar Push Ups
10 Box Step Ups (20)
10/8 Calorie 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 Toe Touch Stretch
1:00 Chest Stretch
1:00 Seal Stretch
*Rest as needed between sides, movements and sets.
Toe Touch Stretch
Chest Stretch
Seal Stretch