Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
Movement Prep/Activation:
3:00 Bike
-into-
3 Rounds
5 Scap Pull Ups
5 Hanging Knee Raises
10 Walking Lunge Steps
3 Up Downs
Workout Prep:
3 sets (build in pace)
10-second Calorie Air Bike (note the cals completed)
2 Burpee to Bar (practice transition)
10ft Lunge
Monthly Challenge
April 100 Toes to Bar Challenge (Time)
For Time:
100 Toes to Bar
(Cap: 10:00)
Workout
San Antonio Spurs (4 Rounds for distance)
FREEDOM (RX):
3-3-3-4:00 AMRAP
18/15 Calorie Air Bike
15 Burpee to Bar
Max Distance Bodyweight Lunge (25ft sections)
-rest 1:00 between AMRAPs-
(Scored by Distance each set)
INDEPENDENCE (Intermediate):
3-3-3-4:00 AMRAP
15/12 Calorie Air Bike
12 Burpee to Bar
Max Distance Bodyweight Lunge (25ft sections)
-rest 1:00 between AMRAPs-
LIBERTY (Beginner):
3-3-3-4:00 AMRAP
12/10 Calorie Air Bike
10 Up Downs
Max Step Back Lunges
-rest 1:00 between AMRAPs-
Cool Down
Cool Down (No Measure)
3-5 minutes of easy cardio
2 Sets
1:00 Scorpion Stretch
1:00 Couch Stretch
*Rest as needed between sides, movements and sets.
Scorpion Stretch
Couch Stretch
Optional Accessory (Checkmark)
3 sets
12 Heel Elevated Goblet Squat (6-7 RPE)
15-20 second Banded Glute Bridge Hold
-rest 1:00 between sets-
Heel Elevated Goblet Squats
Banded Glute Bridge Hold