Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
Movement Prep/Activation:
3 Rounds
1:00 Jump Rope
1:00 Machine
-into-
3 Rounds
100m Easy Jog
10 Leg Swings
10 Pike Shoulder Taps
3 Inchworms
10-second Hollow Hold
Workout Prep:
1 controlled set
100m Run
1 Wall Walk
100m Run
1 Wall Walk
Workout
Peony (AMRAP – Reps)
FREEDOM (RX+)
20:00 AMRAP
200m Run
5 Wall Walks
400m Run
10 Wall Walks
600m Run
15 Wall Walks
800m Run
Max Wall Walks in remaining time (20 Wall Walk Cap)
(Scored by Reps in max set of Wall Walks)
INDEPENDENCE (RX)
20:00 AMRAP
200m Run
4 Wall Walks
400m Run
8 Wall Walks
600m Run
12 Wall Walks
800m Run
Max Wall Walks in remaining time (16 Wall Walk Cap)
LIBERTY (Beginner)
20:00 AMRAP
100m Run
5 Inchworms
200m Run
10 Inchworms
300m Run
15 Inchworms
400m Run
Max Inchworms in remaining time (20 Inchworm Cap)
Strength/Accessory
Accessory (Time)
Accumulate 3:00 minutes:
Plank Hold (elbows)
Rest as needed. Score is total clock time at finish.
There is a 10:00 time cap.
Scaling options:
– Knee Plank Hold (elbows)
– Top of the Push Up Hold
– You can also scale down to accumulating 2 minutes instead of 3.
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Seated QL Stretch
1:00 Chest Stretch
1:00 Seated External Rotations
*Rest as needed between sides, movements and sets.
Seated QL Stretch
Chest Stretch
Seated External Rotations