Crossfit Lillington – A Mayhem Affiliate
Workout Option 1
Warm Up (No Measure)
Movement Prep/Activation:
7:00 Alternating Stations
0:00-2:00 Light Machine Work
2:00–4:00 → 100ft Light Farmer Carry
4:00–6:00 →
10 Plank Shoulder Taps
10 Alternating Lunges
3 Inchworms
-6:00–8:00 →
50ft Farmer Carry (slightly heavier)
5 Hand Release Push-Ups
10 second Handstand Hold
Workout Prep:
1 Set
50ft Farmer Carry
10ft Handstand Walk or 2 Wall Walks
50ft Farmer Carry
Oklahoma City Thunder (5 Rounds for time)
FREEDOM (RX):
5 sets
100ft Farmer Carry (moderate)
50ft Handstand Walk (Or 4 Wall Walks)
100ft Farmer Carry (moderate)
-rest 1:00 between sets-
(Score by Time each set)
INDEPENDENCE (Intermediate):
5 sets
100ft Farmer Carry (moderate)
25ft Handstand Walk (Or 2 Wall Walks)
100ft Farmer Carry (moderate)
-rest 1:00 between sets-
LIBERTY (Beginner):
5 sets
50ft Farmer Carry (moderate)
50ft Bear Crawl
50ft Farmer Carry (moderate)
-rest 1:00 between sets-
Workout Option 2
Recovery Workout (Checkmark)
At Continuous Zone 2 Effort:
15 Min Bike
15 Min Slog Jog, or Incline Walk
15 Min Row
Movement & Mobility
2-3 Rounds of:
12 Scap Push-Ups
12 Wall Slides
15 Banded External Rotation
1:00 Child’s Pose w/Reach (each side)
Scap Only Push Up
Serratus Wall Slide
Seated External Rotations
Child’s Pose