Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
Movement Prep/Activation:
2:00 Jump Rope
-into-
Banded 7s
-into-
3 Rounds
100m Run
10 Leg Swings (Left/Right)
5 Pike Push Ups
20-second Knee Plank
Workout Prep
1 Controlled Set at 60%
100m Run
2 Strict HSPU (or scaled option)
Workout
Clean House (8 Rounds for time)
FREEDOM (RX+)
8 sets:
300m Run
10 Strict Handstand Push Ups
-rest 1:00 between sets-
(2:00 Time Cap)
(Scored by Time each set)
INDEPENDENCE (Rx)
8 sets:
300m Run
8 Handstand Push Ups
-rest 1:00 between sets-
(2:00 Time Cap)
LIBERTY (Beginner)
8 sets:
200m Run
8 Dumbbell Shoulder Press (light)
-rest 1:00 between sets-
(2:00 Time Cap)
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1:00 Quad Smash (each side)
2:00 Couch Stretch (each side)
1:00 Forearm Smash (each side)
2:00 Barbell Forearm Stretch (each side)
*Rest as needed between sides and sets.
Couch Stretch
Forearm Smash
Barbell Forearm Stretch