Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
Movement Prep/Activation:
8:00 AMRAP
30-second Easy Jog
5 Roll and Reach
3 Inchworms
5 Muscle Cleans (PVC-Empty Bar)
5 Shoulder Press (PVC-Empty Bar)
10 Russian Kettlebell Swings (light)
Workout Prep:
1 controlled set
100m Run – building pace
10 Kettlebell Swings @ workout weight
Strength/Accessory
Power Clean and Jerk (Weightlifting Variable Reps & Sets)
FLUSH CYCLING (C&J)
Every 1:00 (8:00)
2 Power Clean and Push Jerks (singles) @ RPE 5–6
Workout
Tigers (Time)
FREEDOM (RX):
2 Rounds
800m Run
50 Kettlebell Swings (53/35)
(Score by Time)
(KG conv: 24/16)
INDEPENDENCE (Intermediate):
2 Rounds
800m Run
50 Kettlebell Swings (35/26)
(KG conv: 16/12)
LIBERTY (Beginner):
2 Rounds
400m Run
25 Russian Kettlebell Swings (light)
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 Supine Twist
1:00 Foam Roller Angels
*Rest as needed between movements and sets
Supine Twist
Foam Roller Angels