Crossfit Lillington – A Mayhem Affiliate
Workout Option 1
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)
Lincoln Continental (AMRAP – Rounds and Reps)
FREEDOM (RX):
15:00 AMRAP
3-6-9-12…
Kettlebell Swings (53/35)
Air Bike Calories
* 30ft Bodyweight Lunge between rounds
(women’s calories: 2-4-6-8…)
(Scored by Rounds + Reps)
(KG conv: 24/16)
INDEPENDENCE (Intermediate):
15:00 AMRAP
3-6-9-12…
Kettlebell Swings (35/26)
Air Bike Calories
* 30ft Bodyweight Lunge between rounds
(women’s calories: 2-4-6-8…)
(KG conv: 16/12)
LIBERTY (Beginner):
15:00 AMRAP
2-4-6-8…
Kettlebell Swings (light)
Calorie Air Bike
* 20ft Bodyweight Lunge between rounds
Workout Option 2
Recovery Workout (Checkmark)
45 Minutes at Zone 2 Pace
4,000m Bike Erg OR 120/100 calorie Air Bike OR 1 mile Run
3 Turkish Get Up (per arm 53/35)
1500m Row
30 Sec Wall Facing Handstand Hold
(KG conv: 24/16)
Dumbbell Turkish Get Up
Nose to Wall Handstand Hold