Crossfit Lillington – A Mayhem Affiliate
Workout Option 1
Warm Up (No Measure)
Movement Prep/Activation:
3 Rounds
1:00 Easy Row
25ft Light Sled Push or 25ft Bodyweight Lunge
8 Glute Bridges
6 Tempo Air Squats
2x50ft Shuttle Run
Workout Prep:
1 Round @ 60–70%
100m Row
25ft Sled Push or 25ft Single Dumbbell Walking Lunge
Roy Rogers (Time)
FREEDOM (RX):
4 Rounds
500/450m Row
100ft Sled Push (2×45/1×45)(or 50ft Single Dumbbell Walking Lunge (50/35))
(Scored by Time)
(KG conv: 2×20/1×20 on sled, 22.5/15 DB)
INDEPENDENCE (Intermediate):
4 Rounds
400/350m Row
100ft Sled Push (1×45/1×25)(or 50ft Single Dumbbell Walking Lunge (35/25))
(KG conv: 1×20/1×10 on sled, 15/10 DB)
LIBERTY (Beginner):
4 Rounds
300/250m Row
50ft Empty Sled Push (or 10 Single Dumbbell Box Step Ups (light))
Workout Option 2
Recovery Workout (Checkmark)
30 Minute AMRAP at continuous Zone 2 effort:
25ft Inchworms
25ft Duck Walk
5 World’s Greatest Stretch with rotation (each side)
25ft Bodyweight Walking Lunge
5 minutes easy cardio (athlete choice)
Inchworm Walkout
Duck Walk
World’s Greatest Stretch
Bodyweight Walking Lunge