Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm-up (No Measure)
Movement Prep/Activation:
2:00 Row
-into-
3 Sets
25ft Lizard Crawl
5 Single Arm Dumbbell Thrusters (light)
10 Deadbugs
5 Scap Pull Ups
5 Ring Rows
3 Back Squats (PVC-empty bar)
Workout Prep:
2 sets
100m Row – building pace
4 Thrusters (45/35)
3 Pull Ups
Strength/Accessory
Back Squat
Build up to a 1RM Back Squat
Workout
Jackie (Time)
For time:
1,000-meter row
50 thrusters
30 pull-ups
Men: 45 lb.
Women: 35 lb.
FREEDOM (RX):
1000m Row
50 Thrusters (45/35)
30 Pull Ups
(Score by Time)
(KG conv: 20/15)
INDEPENDENCE (Intermediate):
1000m Row
50 Thrusters (35/25)
25 Pull Ups
(KG conv: 15/10)
LIBERTY (Beginner):
800m Row
40 Single Dumbbell Thrusters (light)
20 Ring Rows
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Quad Foam Roll
1:00 Couch Stretch
*Rest as needed between movements and set
Couch Stretch