Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
Movement Prep/Activation:
7:00 AMRAP
30-second Easy Row
10 Glute Bridges
8 Suitcase Deadlifts (each)
8 Step Back Lunges
2 Inchworms + 2 Push Ups
-into-
Teaching Focus
Workout Prep:
2 Sets
5/4 Calorie Row building to pace
2x50ft Shuttle Run
Strength/Accessory
Deadlift (Weightlifting Variable Reps & Sets)
Every 2:30 × 4 sets
3 Deadlifts @72-75%
Workout
Versace Mansion (Time)
FREEDOM (RX):
25-50-75
Calorie Row
5-15-25
50ft Shuttle Runs
(Women’s Calories: 20-40-60)
(Scored by Time)
INDEPENDENCE (Intermediate):
20-40-60
Calorie Row
4-12-20
50ft Shuttle Runs
(Women’s Calories: 16-32-48)
LIBERTY (Beginner):
10-20-30
Calorie Row
5-10-15
50ft Shuttle Runs
(Women’s Calories: 8-16-24)
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
1:00 Posterior Hip Stretch
*Rest as needed between sides, movements and sets.
Band Bicep Stretch
Posterior Hip Stretch