Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm-up (No Measure)
Movement Prep/Activation:
Banded 7s
-into-
7:00 AMRAP
30-second Jump Rope
5 Half Kneeling Dumbbell Press (each/light)
5 Single Arm Upright Rows (each/light)
5 Single Arm Dumbbell Bench Press (each/light)
10 Alternating V-Ups
3 Shoulder Press (PVC-Empty Bar)
Workout Prep:
2 controlled sets
10 Double Unders
3 Push Ups
2 Dumbbell Bench Press (build in weight)
Strength/Accessory
Shoulder Press
Build up to a 1RM Shoulder Press
Workout
Red Sox (3 Rounds for time)
FREEDOM (RX)
Every 5:00 (3 sets)
75 Double Unders
25 Push Ups
50 Double Unders
15 Dumbbell Bench Press (50s/35s)
(Score by Time each set)
(KG conv: 22.5/15 DBs)
INDEPENDENCE (Intermediate)
Every 5:00 (3 sets)
60 Double Unders
20 Push Ups
40 Double Unders
15 Dumbbell Bench Press (35s/25s)
(KG conv: 15/10 DBs)
LIBERTY (Beginner)
Every 5:00 (3 sets)
50 Single Unders
15 Bar Push Ups
25 Single Unders
10 Dumbbell Bench Press (light)
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1:00 Seated QL Stretch (each side)
1:00 Seated External Rotations (each side)
*Rest as needed between sides and movements.
Seated QL Stretch
Seated External Rotations