Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
Movement Prep/Activation:
6:00 AMRAP
30-second Jump Rope
10 Banded Pass Throughs
5 PVC Strict Press
5 PVC Muscle Snatch
5 PVC Overhead Squats
20-second Plank (elbows)
Workout Prep:
3 Sets
3 Overhead Squats (build in weight)
10 Double Unders
1 Wall Walk
Strength/Accessory
Shoulder Press (Weightlifting Variable Reps & Sets)
Every 2:30 × 4 sets
3 Shoulder Press @72-75%
Workout
Muscle Beach (Time)
FREEDOM (RX)
2:00 AMRAP
10 Overhead Squat (95/65)
50 Double Unders
Max Wall Walks (or Handstand Walk)
-rest 1:00 between sets-
*Continue until you have accumulated 25 Wall Walks or 200ft Handstand Walk
(Scored by Total Time)
(KG conv: 42.5/30)
INDEPENDENCE (Intermediate):
2:00 AMRAP
10 Overhead Squat (75/55)
35 Double Unders
Max Wall Walks (or Handstand Walk)
-rest 1:00 between sets-
*Continue until you have accumulated 20 Wall Walks or 150ft Handstand Walk
(KG conv: 35/25)
LIBERTY (Beginner):
2:00 AMRAP
10 Dumbbell Goblet Squat (Light)
30 Single Unders
Max Inchworms
-rest 1:00 between sets-
*Continue until you have accumulated 20 Inchworms
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Foam Roller Angels
1:00 Toe Elevated Calf Stretch
*Rest as needed between sides, movements and sets.
Foam Roller Angels
Toe Elevated Calf Stretch