Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
Movement Prep/Activation:
2:00 Jump Rope:
-into-
3 Rounds
30-second Easy Bike
10 Roll and Reach
3 Inchworms
3 Clean Deadlifts (PVC-Empty Bar)
3 Muscle Cleans (PVC-Empty Bar)
3 Hang Power Cleans (PVC-Empty Bar)
3 Power Cleans (PVC-Empty Bar)
Workout Prep
2 Sets
5/4 Calorie Bike building to pace
2 Power Cleans @ workout weight
Workout
Watch & Wait (2 Rounds for time)
FREEDOM (RX+)
Every 10:00 (2 sets)
15-12-9 Calorie Air Bike
5-4-3 Power Cleans (185/125)
Womens calories: 12-10-8
(Scored by Time each set)
(KG conv: 85/57.5 PC)
INDEPENDENCE (Rx)
Every 10:00 (2 sets)
12-10-8 Calorie Air Bike
5-4-3 Power Cleans (155/105)
Womens calories: 10-8-6
(KG conv: 70/47.5 PC)
LIBERTY (Beginner)
Every 10:00 (2 sets)
10-8-6
Calorie Air Bike
Dumbbell Power Cleans (light)
Womens calories: 8-6-4
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Ankle Knee Over Toe Stretch (each leg)
1:00 Elbow to Floor Stretch (each side)
*Rest as needed between sides/legs and sets.
Ankle Knee Over Toe Stretch
Elbow to Floor Stretch