Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP 8:
Partner 1: Easy Rowing For Meters
Partner 2: 200 Meter Easy Run
*Switch stations when running parter returns*
Mobility
Warm-up (No Measure)
Banded Hamstring Stretch: 30 Seconds Each Side
Laying on their backs, athletes will loop one end of the band around the middle of the foot. The first goal is to bring the leg as far towards the face as possible while keeping it straight. The second goal is to push the heel towards the ceiling to intensify the stretch.
Banded Cross Body Stretch: 30 Seconds Each Side
After completing the hamstring stretch, swing banded leg across the body to feel a stretch in the outside of the hip and lower back. The goal here is to keep the back shoulder on the ground. Take big deep breaths to deepen the stretch.
Skill
Warm-up (No Measure)
Movement Prep
45 Seconds Banded Rowing
45 Seconds Rowing
Movement Prep
100 Meter Banded Run + 100 Meter Run (Each Partner)
General Fitness
Boat Race (Time)
3 Rounds:
500 Meter Row
400 Meter Run
*Rest 3 Minutes Between Rounds*
-With rest built in, the goal is to find an aggressive pace for each of the three rounds
-Final score is total time, including rest
-Looking for each round to take no more 4 1/2 minutes (2:15 pace for row and run)