Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm-up (No Measure)
Movement Prep/Activation:
10:00 Progressive Build
0:00–3:00 Easy Run
3:00–5:00
2 Rounds of Banded 7s
5:00–8:00 Moderate Run
8:00–10:00
2 Rounds
5 Ring Rows
5 Hand Release Push Ups
5 Dynamic Squat Stretches
Workout Prep:
2 rounds @ 60%
100m Run
2 Pull Ups
3 Push Ups
5 Air Squats
• Lock in pacing from run into first round
• Confirm scaling and rep breakdown
Workout
Cool Down
Profiterole (AMRAP – Rounds and Reps)
FREEDOM (RX):
25:00 AMRAP
1 Mile Run
Max Rounds of “Cindy”
5 Pull Ups
10 Push Ups
15 Air Squats
(Scored by Rounds + Reps)
INDEPENDENCE (Intermediate):
25:00 AMRAP
1 Mile Run
Max Rounds of
4 Pull Ups
8 Push Ups
12 Air Squats
LIBERTY (Beginner):
25:00 AMRAP
1 Mile Run
Max Rounds of
5 Ring Rows
7 Floor Plate Press
9 Air Squats
Cool Down (No Measure)
3-5 minutes of easy cardio
2 Sets
1:00 Quad Foam Roll
1:00 Couch Stretch
*Rest as needed between movements and sets.
Couch Stretch
Optional Accessory (Checkmark)
3 sets
10 Hanging Leg Raises
1:00 Side Plank (each side)
-rest 1:00-1:30 between sets-
Hanging Leg Lifts
Side Plank