Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
Movement Prep/Activation:
6:00 AMRAP
30-second Row
5 Air Squats
5 Box Step Ups
10 Plate Hops
Workout Prep:
1 Set
2 Box Jumps (at workout height)
5/4 Calorie Row (at workout pace)
• Set target calories per round
• Reinforce quick transition from box to row
Workout
Wario (10 Rounds for calories)
FREEDOM (RX+):
10 sets
2:00 AMRAP
10 Box Jumps (30/24)
Max Calorie Row
-rest 2:00 between sets-
(Scored by Calories per Set)
INDEPENDENCE (Rx):
10 sets
2:00 AMRAP
10 Box Jumps (24/20)
Max Calorie Row
-rest 2:00 between sets-
LIBERTY (Beginner):
10 sets
2:00 AMRAP
10 Box Step Ups (20)
Max Calorie Row
-rest 2:00 between sets-
Cool Down
Cool Down (No Measure)
3-5 minutes of easy cardio
2 Sets
1:00 Toe elevated calf stretch
1:00 Side Lying Rotations (each side)
*Rest as needed between sides and sets.
Toe Elevated Calf Stretch
Side Lying Rotations
Optional Accessory (Checkmark)
4 sets
8 Double DB Z-Press @ RPE 8
10 Banded Push Ups @ RPE 8
-rest 1:00 between sets-
Seated Dumbbell Z-Press
Banded Push Ups