Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
Movement Prep/Activation:
8:00 AMRAP
30-second Easy Bike
10 Glute Bridges
10 Deadbugs
8 Box Step Ups
6 Abmat Sit Ups
4 Deadlifts (PVC-Empty Bar)
Workout Prep:
2 controlled sets
10-second Air Bike (build in pace)
3 GHDs (or V-Ups)
4 Dumbbell Box Step Ups
Strength/Accessory
Deadlift
Build up to a 1RM Deadlift
Workout
Dodgers (Time)
FREEDOM (RX)
50/40 Calorie Air Bike
25 GHDs (or V-Ups)
50 Dumbbell Box Step Ups (35/25) (20″)
25 GHDs (or V-Ups)
50/40 Calorie Air Bike
(Score by Time)
(KG conv: 15/10 DB)
INDEPENDENCE (Intermediate):
40/32 Calorie Air Bike
20 GHDs (or V-Ups)
50 Dumbbell Box Step Ups (25/15) (20″)
20 GHDs (or V-Ups)
40/32 Calorie Air Bike
(KG conv: 10/7.5 DB)
LIBERTY (Beginner):
30/24 Calorie Air Bike
25 Sit Ups
30 Box Step Ups (20/16″)
25 Sit Ups
30/24 Calorie Air Bike
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1-2 Sets
1:00 Scorpion Stretch
1:00 Foam Roll Up Wall
*Rest as needed between movements and sets.
Scorpion Stretch
Foam Roll Up Wall