Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
Movement Prep/Activation:
7:00 AMRAP
30-second Easy Bike
8 Roll and Reach
6 Hang Power Cleans (PVC-empty bar)
6 Air Squats
4 Burpees
Workout Prep:
2 Sets (with partner/1:1)
5/4 Calorie Bike
3 Power Cleans @ workout weight
2 Burpees over Bar
Workout
Fontainebleau (AMRAP – Reps)
FREEDOM (RX):
Teams of 2
4 sets (each/1:1)
3:00 AMRAP
25/20 Calorie Air Bike
15 Power Cleans (95/65)
Max Burpee over Bar
(Scored by Total Burpees)
(KG conv: 42.5/30)
INDEPENDENCE (Intermediate):
Teams of 2
4 sets (each/1:1)
3:00 AMRAP
20/16 Calorie Air Bike
15 Power Cleans (75/55)
Max Burpee over Bar
(KG conv: 35/25)
LIBERTY (Beginner):
Teams of 2
4 sets (each/1:1)
3:00 AMRAP
15/12 Calorie Air Bike
10 Dumbbell Power Cleans (light)
Max Up Downs
Strength/Accessory
Mini Pump – Lower Pull (Checkmark)
3 sets
8 Weighted Hip Thrusts @ RPE 8/10
-rest 30 seconds-
10 Barbell Good Mornings @ RPE 8/10
-rest 30 seconds-
30 Lying Banded Leg Curls @ RPE 7-8/10
-Rest 2:00 between sets-
Weighted Hip Thrust
Barbell Good Mornings
Banded Hamstring Curls