Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
Movement Prep/Activation:
8:00 AMRAP
100m Easy Jog
5 Light Dumbbell Deadlifts
5 Up Downs
5 Box Step Overs
10-second Plank Hold
Workout Prep:
With Team:
2 sets
100m Run (building to workout pace)
25ft Farmer Carry @ workout feel
2 Burpee Box Get Overs
Workout
Spearmint (AMRAP – Rounds and Reps)
FREEDOM (RX)
Teams of 3
25:00 AMRAP
Partner 1: 400m Run (or 1000m Bike Erg or 16x50ft Shuttle Run)
Partner 2: AMRAP
50ft Dumbbell Farmer Carry (70s/50s)
5 Burpee Box Get Overs (48/42) (or 8 Burpee Box Get Overs @ 30/24)
Partner 3: Rest
-Rotate when partner finishes the 400m run. Partner picks up where the AMRAP was left off.
(Scored by Total Rounds + Reps)
(KG conv: 32.5/22.5 DBs)
INDEPENDENCE (Intermediate):
Teams of 3
25:00 AMRAP
Partner 1: 400m Run (or 1000m Bike Erg or 16x50ft Shuttle Run)
Partner 2: AMRAP
50ft Dumbbell Farmer Carry (50s/35s)
5 Burpee Box Get Overs (40/36) (or 8 Burpee Box Get Overs @ 24/20)
Partner 3: Rest
(KG conv: 22.5/15 DBs)
LIBERTY (Beginner):
Teams of 3
25:00 AMRAP
Partner 1: 200m Run (or 500m Bike Erg or 8x50ft Shuttle Run)
Partner 2: AMRAP
50ft Dumbbell Farmer Carry (light)
5 Up Down + Box Step Up (20/16)
Partner 3: Rest
Strength/Accessory
Mini Pump – Core (Checkmark)
3 sets:
20 Stick Sit Ups
-rest 30 seconds-
10 KB Side Bends (each side)
-rest 30 seconds-
10 Side Star Plank Reach Throughs
-Rest 2:00 between sets-
* Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.
Stick Sit Ups
Kettlebell Side Bends
Side Star Plank Reach Throughs