Crossfit Lillington – A Mayhem Affiliate
Workout Option 1
Warm Up (No Measure)
Movement Prep/Activation:
8:00 Continuous Flow
3 Rounds
20 Single Unders
10 Banded Pass Throughs
10 Banded Pull Aparts
10 Dumbbell Deadlifts (light)
10-second Handstand Hold
10-second Hollow Rock
Workout Prep:
1 Round @ 60–70%
50ft Farmers Carry
10–20ft Handstand Walk or 1 Wall Walk
• Confirm carry weight and handstand scaling
• Reinforce pacing and transitions
Palmier (Time)
FREEDOM (RX):
5 Rounds
100ft Farmers Carry (70s/50s)
50ft Handstand Walk (or 4 Wall Walks)
(Scored by Time)
(KG conv: 32.5/22.5)
INDEPENDENCE (Intermediate):
5 Rounds
100ft Farmers Carry (50s/35s)
25ft Handstand Walk (or 2 Wall Walks)
(KG conv: 22.5/15)
LIBERTY (Beginner):
5 Rounds
50ft Farmers Carry (light)
50ft Bear Crawl
Workout Option 2
Recovery Workout (Checkmark)
At Continuous Zone 2 Effort:
15 Min Bike
15 Min Incline Walk (or Slow Jog)
15 Min Row
Movement & Mobility
2-3 Rounds
12 Scap Push Up
12 Wall Slide
15 Banded External Rotation
1:00 Child’s Pose w/Reach (per side)
Scap Only Push Up
Serratus Wall Slide
Seated External Rotations
Leaning Child’s Pose