Crossfit Lillington – CrossFit
Warm-up
# WOD BRIEF + GROUP WARMUP
## 3 Rounds
40 Seconds Box Step-ups
30 Seconds Active Samson
20 Seconds Bear Crawl
# MOBILITY
## Wrist Stretch on Box: 45 Seconds
## Child’s Pose: 45 Seconds
##Push-up Plank Hold: 30 Seconds
Hold the top of a push-up for 30 seconds and focus on keeping the body tight.
New Section
Pull up movement prep:
5 scap pull ups
5 kip swings
3 hip pops (no swing)
3 kipping pull ups
Pull up modifications:
Reduced reps, jumping pull ups, or ring rows.
Push up movement prep:
10 second top plank hold
3-5 push ups
Push up modification:
Reduced reps, push up to box/bar/bench
Air squat movement prep:
5 pausing air squats
5 air squats
REHEARSAL:
1 round of Cindy
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats