Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
Movement Prep/Activation:
7:00 AMRAP
100m Run
5 Ring Rows or Scap Pull Ups
5 Hanging Knee Raises
10 Air Squats
10 second Dead Hang
Workout Prep:
1 Round @ 60–70%
100m Run
1 Rope Climb (or 4 Pull Ups)
• Confirm rope scaling and comfort
• Reinforce pacing from run into rope
Workout
Jakku (AMRAP – Rounds and Reps)
FREEDOM (RX):
20:00 AMRAP
200m Run
2 Rope Climbs
(Scored by Rounds + Reps)
INDEPENDENCE (Intermediate):
20:00 AMRAP
200m Run
1 Rope Climb
LIBERTY (Beginner):
20:00 AMRAP
200m Run
2 Zombie Rope Climbs
Strength/Accessory
Accessory (Checkmark)
10-9-8-7-6-5-4-3-2-1
Double Dumbbell Bent Over Row (RPE 6-7)
Dumbbell Bench Press (RPE 6-7)
*Not a workout, don’t sprint through this.
Double Dumbbell Bent Over Row
Dumbbell Bench Press
Cool Down
Cool Down (No Measure)
3-5 minutes of easy cardio
2 Sets
1:00 Banded Hip Internal Rotations
1:00 Forearm Smash
1:00 Seal Stretch
*Rest as needed between sides, movements and sets.
Banded Hip Internal Rotations
Forearm Smash
Seal Stretch