Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm-up (No Measure)
Movement Prep/Activation:
2:00 Machine
-into-
3 Rounds
200m Easy Jog
10 Ring Rows
5 Hand Release Push Ups
10 Dynamic Squat Stretch
10-second Dead Hang
Workout Prep
1 Round at 50% Effort
100m Run
2 Strict Pull Ups
4 Push Ups
6 Air Squats
Workout
Conquer (AMRAP – Rounds and Reps)
FREEDOM (RX+)
25:00 AMRAP
400m Run
5 Rounds of “Strict Cindy”
5 Strict Pull Ups
10 Push Ups
15 Air Squats
(Scored by Rounds + Reps. For the run, each 100m = 1 rep)
INDEPENDENCE (Rx)
25:00 AMRAP
400m Run
5 Rounds of “Cindy”
5 Pull Ups
10 Push Ups
15 Air Squats
LIBERTY (Beginner)
25:00 AMRAP
200m Run
5 Rounds
5 Ring Rows
7 Bar Push Ups
9 Air Squats
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Posterior Hip Stretch (each side)
1:00 Wall Thoracic Rotations (each side)
*Rest as needed between movements and sets.
Posterior Hip Stretch
Wall Thoracic Rotations