Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm-up (No Measure)
Movement Prep/Activation:
7:00 AMRAP
30-second easy Machine
10 Cossack Squats
10 Deadbugs
10-second Hollow Hold
5 PVC Back Squats (slow descent)
Workout Prep:
2 controlled sets
4 Wall Balls
3 Toes to Bar
2 Box Jumps
Strength/Accessory
Tempo Back Squats
Every 2:00 x 5 sets
3 Tempo Back Squats @ 65%
(Tempo: 3 seconds down, 3 in the hole)
Workout
Daffodil (Time)
FREEDOM (RX+)
50 Wall Balls (20/14)
35 Toes to Bar
50 Box Jumps (24/20)
35 Toes to Bar
50 Wall Balls (20/14)
(Scored by Time)
(KG conv: 9/6)
INDEPENDENCE (Rx)
40 Wall Balls (20/14)
25 Toes to Bar
40 Box Jumps (24/20)
25 Toes to Bar
40 Wall Balls (20/14)
(KG conv: 9/6)
LIBERTY (Beginner)
30 Wall Ball Thrusters (light)
20 Hanging Knee Raises
30 Box Step Ups (20/16)
20 Hanging Knee Raises
30 Wall Ball Thrusters (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 Frog Stretch
1:00 Barbell Forearm Stretch
1:00 Toe Elevated Knee Over Toe Stretch
*Rest as needed between sides, movements and sets.
Frog Stretch
Barbell Forearm Stretch
Toe Elevated Knee Over Toe Stretch