Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
Movement Prep/Activation:
2:00 Row
-into-
3 sets:
8-12 Second Single Arm Plank OR 4-5 Wall Facing Handstand Shoulder Taps per arm
Rest 1 min
6 Push Ups to Downward Dog OR 10ft Lateral HS Walk each direction
Rest 1 min
Workout Prep:
1 controlled set @ 60%
100m Row
5 Push Ups
Gymnastics
Handstand Walk (Checkmark)
Level 1:
12 min EMOM:
Min 1: 30-50ft Reverse Slider Plank Walk (or Reverse Bear Crawl)
Min 2: 15-30 Second Hollow Body Hold
Min 3: 50ft Overhead Waiter Carry (25ft per arm)
Min 4: 15- 30 Second Arch Body Hold
Level 2:
12 min EMOM:
Min 1: 1-2 Reps of Kick Up Hand Stand Walk 12-24in away from the wall
Min 2: 15-30 Second Hollow Body Hold
Min 3: 1 Complex of: Wall Walk + 5 Sec Handstand Hold + Handstand Walk as far as possible away from the wall
Min 4: 15-30 Sec Arch Body Hold
Level 3:
12 min EMOM:
Min 1: 25ft Handstand Walk (30 second cap)
Min 2: 15-30 Sec GHD Hollow Hold
Min 3: 25ft Handstand Walk
Min 4: 15-30 Sec GHD Sorenson Hold
Workout
Hyacinth (AMRAP – Rounds and Reps)
FREEDOM (RX+)
15:00 AMRAP
500/450m Row
25 Push Ups
(Scored by Rounds + Reps)
INDEPENDENCE (Rx)
15:00 AMRAP
450/400m Row
20 Push Ups
LIBERTY (Beginner)
15:00 AMRAP
300/250m Row
15 Plate Floor Press
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Forearm Smash
1:00 Bench Stretch for Lats
1:00 Couch Stretch
*Rest as needed between sides, movements and sets.
Forearm Smash
Bench Stretch for Lats
Couch Stretch