Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
Movement Prep/Activation:
10:00 AMRAP
100m Jog
100m Easy Row
10 Air Squats
10 Reverse Lunges
10 Glute Bridges
Workout Prep:
2 sets
100m Run Together
100m Row (each)
Workout
Team Jerry (Time)
FREEDOM (RX):
“Team Jerry”
Teams of 2
1 Mile Run (together)
2000m Row (split)
1 Mile Run (together)
(Scored by Time)
INDEPENDENCE (Intermediate):
Teams of 2
1 Mile Run (together)
1600m Row (split)
1 Mile Run (together)
LIBERTY (Beginner):
Teams of 2
800m Run (together)
1000m Row (split)
800m Run (together)
Strength/Accessory
Mayhem Mini-Pump – Glutes (Checkmark)
4 Rounds:
10 Weighted Hip Thrust @ moderate weight
-rest 30 seconds-
10 Back Rack Box Step Ups (each side) @ moderate weight
-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
Weighted Hip Thrusts
Back Rack Step Ups