Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
Movement Prep/Activation:
10:00 AMRAP
30-second Easy Bike
10 Roll and Reach
20-second Knee Plank
4 Lunge Matrix (each)
30-second Moderate Bike
6 Goblet Squats
Workout Prep:
1 Controlled Round
5/4 Calorie Bike
10ft Single Dumbbell Lunge @ Workout Weight
Workout
Magnolia (Time)
FREEDOM (RX)
Teams of 2
100-80-60-40-20
Calorie Air Bike
-100ft Single Dumbbell Lunge (50/35) after each set (together)-
(Women Calories: 80-64-48-32-16)
(Scored by Time)
(KG conv: 22.5/15)
INDEPENDENCE (Intermediate)
Teams of 2
80-60-40-20-10
Calorie Air Bike
-100ft Single Dumbbell Lunge (35/25) after each set (together)-
(Women Calories: 64-48-32-16-8)
(KG conv: 15/10)
LIBERTY (Beginner)
Teams of 2
50-40-30-20-10
Calorie Air Bike
-50ft Single Dumbbell Lunge (light) after each set (together)-
(Women Calories: 40-32-24-16-8)
Strength/Accessory
Core Work (Checkmark)
4 sets:
10 Single Arm KB Situps (Left)
10 Single Arm KB Situps (Right)
-rest 30 seconds-
7 Around the Worlds (each side)
-rest 30 seconds-
10 Standing Banded Pallof Press (each side)
-Rest 2 minutes between rounds-
* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds
Single Arm Kettlebell Overhead Sit Up
Around the Worlds
Standing Banded Pallof Press