Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
Movement Prep/Activation:
7:00 AMRAP
30-second Easy Bike
10 Glute Bridges
8 Single Dumbbell Suitcase Deadlifts (each)
8 Walking Lunges
4 Up Downs
Workout Prep:
2 Sets
10ft Single DB Walking Lunges (light-moderate)
4 Burpees over Dumbbell
Strength/Accessory
Deadlift (Weightlifting Variable Reps & Sets)
Every 3:00 × 3 sets
2 Deadlifts @78-82%
Workout
Turquoise (AMRAP – Reps)
FREEDOM (RX):
3 sets
3:00 AMRAP
100ft Single Dumbbell Walking Lunge (50/35)
Max Burpee Over Dumbbell
-rest 2:00 between sets-
(Scored by Total Reps)
(KG conv: 22.5/15)
INDEPENDENCE (Intermediate):
3 sets
3:00 AMRAP
100ft Single Dumbbell Walking Lunge (35/25)
Max Burpee Over Dumbbell
-rest 2:00 between sets-
(KG conv: 15/10)
LIBERTY (Beginner):
3 sets
3:00 AMRAP
50ft Single Dumbbell Walking Lunge (light)
Max Up Downs
-rest 2:00 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 Seated QL Stretch
1:00 Pigeon Stretch
1:00 Band Wrist Mobilization
*Rest as needed between sides, movements and sets.
Seated QL Stretch
Pigeon Stretch
Band Wrist Mobilization