Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
Movement Prep/Activation:
3:00 Row
-30-seconds easy into 30-seconds moderate-fast (pay attention to calories completed)
-into-
3 Rounds
3 World’s Greatest Stretch (each)
10 Deadbugs
10 Cat/Cows
5 Broad Jumps
5 Jumping Air Squats (Focus on tall chest, smooth descent, fast out of the hole)
Workout Prep:
1 Round @ 60–70%
5/4 Calorie Row
5 Air Squats
Strength/Accessory
Back Squat
Every 1:30 x 6 sets
2 Back Squats @ 65% OR RPE 6
*fast out of the hole!
Workout
Gene Autrey (AMRAP – Rounds and Reps)
FREEDOM (RX):
15:00 AMRAP
50/40 Calorie Row
50 Air Squats
(Scored by Rounds + Reps)
INDEPENDENCE (Intermediate):
15:00 AMRAP
40/32 Calorie Row
40 Air Squats
LIBERTY (Beginner):
15:00 AMRAP
25/20 Calorie Row
25 Air Squats
Cool Down
Cool Down (No Measure)
3-5 minutes of easy cardio
2 Sets
1:00 Barbell Forearm Stretch
1:00 Toe Touch Stretch
1:00 Rig QL Stretch
*Rest as needed between sides, movements and sets.
Barbell Forearm Stretch
Toe Touch Stretch
Rig QL Stretch
Optional Accessory (Checkmark)
3-4 sets
8 Dumbbell Bulgarian Split Squat (each side) @ RPE 8/10
10 3-Way Calf Raises (each way) @ RPE 8/10
-Rest 1:00 between sets-
Dumbbell Bulgarian Split Squats
3-Way Calf Raise