Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
Movement Prep/Activation:
Hip Halo
-into-
7:00 AMRAP
30-second Easy Single Unders
5 Single Dumbbell Squats (light)
10 Deadbugs
10 Bird Dogs
10 Roll and Reach
Workout Prep
1 Controlled Round
10 Double Unders
4 Single Dumbbell Squats @ workout weight
Workout
Good Friday (Time)
FREEDOM (RX)
100-80-60-40-20
Double Unders
50-40-30-20-10
Single Dumbbell Squat (35/25)
(Scored by Time)
(KG conv: 15/10 DB)
INDEPENDENCE (Intermediate)
80-60-40-20-10
Double Unders
40-30-20-10-5
Single Dumbbell Squat (25/15)
(KG conv: 10/7.5 DB)
LIBERTY (Beginner)
50-40-30-20-10
Single Unders
25-20-15-10-5
Single Dumbbell Squat (light)
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Toe Elevated Calf Stretch
1:00 Side Lying Rotations (each side)
*Rest as needed between sides and sets.
Toe Elevated Calf Stretch
Side Lying Rotations