Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm-up (No Measure)
Movement Prep/Activation:
2:00 Machine
-into-
8:00 AMRAP
20-second Plank
10 Pike Shoulder Taps
4 Box Step Overs
20 Plate Hops
5 Hanging Knee Raise
Workout Prep
1-2 sets
1 Wall Walk
3 Toes to Bar
3 Box Jump Overs
Workout
Rod of Iron (AMRAP – Reps)
FREEDOM (RX+)
3-3-3-4:00 AMRAP
5 Wall Walks
20 Toes to Bar
Max Box Jump Overs (24/20)
-rest 1:00 between sets-
(Scored by Total Reps)
INDEPENDENCE (Rx)
3-3-3-4:00 AMRAP
3 Wall Walks
15 Toes to Bar
Max Box Jump Overs (20)
-rest 1:00 between sets-
LIBERTY (Beginner)
3-3-3-4:00 AMRAP
5 Inchworms
10 Hanging Knee Raises
Max Box Step Ups (20/16)
-rest 1:00 between sets-
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