Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm-up (No Measure)
Movement Prep/Activation:
2 Rounds
1:00 Machine
1:00 Jump Rope
-into-
3 Rounds
100m Easy Run
10 Leg Swings (each)
10 Banded Pull Aparts
5 Scap Pull Ups
5 Dynamic Squat Stretches
5 Hang Release Push Ups
5 Ring Rows
Workout Prep:
1 Controlled Round @ 60%
100m Run
2 Strict Pull Ups
3 Push Ups
4 Air Squats
Workout
Half Murph (Time)
FREEDOM (RX):
800m Run
-into-
10 rounds
5 Strict Pull Ups (or 1 Rope Climb)
10 Push Ups
15 Air Squats
-into-
800m Run
(Scored by Time)
INDEPENDENCE (Intermediate):
800m Run
-into-
10 rounds
4 Strict Pull Ups
8 Push Ups
12 Air Squats
-into-
800m Run
LIBERTY (Beginner):
400m Run
-into-
10 rounds
3 Ring Rows
6 Push Ups
9 Air Squats
-into-
400m Run
Cool Down
Cool Down (No Measure)
3-5 minutes of easy cardio
2 Sets
1:00 Alternating Calf Stretch
1:00 Bench Stretch for Lats
1:00 Chest Stretch
*Rest as needed between sides, movements and sets.
Alternating Calf Stretch
Bench Stretch for Lats
Chest Stretch
Optional Accessory (Checkmark)
2-3 sets:
15 Overhead Plate Sit Ups
:30-60 sec Chinese Plank
15 Kettlebell Side Bends (each side)
15 Pulse Ups
-rest 2:00 between sets-
Plate Overhead Sit Up
Face Up Chinese Plank
Kettlebell Side Bends
Pulse Ups