Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
200 Meter Run
Line Drills
Quad Stretch
Knee to Chest
Straight Leg Kicks
Walking Samson
Walking Spider-Man
Inchworm with Push-Up
Bear Crawl
Butt-Kickers
High Knees
3 Air Squats + Broad Jump
Skip for height
Skip for distance
10 Scap Pull-ups/shrugs
10 Kip swings
3 Strict pull-ups
3 WOD version Pull-ups
**Scaling Pull-ups
Jumping Chin-over-bar
Ring Rows
5 Hand-Release Push-Ups
5 Wod Version Push-Ups
**Scaling Push-ups
Bar on rig push-ups
Push-ups on box
5 Air Squats
**Run substitutions if needed
1000 Meter Row
56/40 Calorie Assault Bike
General Fitness
Half Murph (Time)
For Time:
800 Meter Run
50 Pull-Ups
100 Push-Ups
150 Air Squats
800 Meter Run
**The pull-ups, push-ups, and squats can be broken up any way you prefer, but must all be done between the two runs.
**Recommended to do Cindy format:
10 Rds:
5 Pull-ups
10 Push-ups
15 Air Squats
**Pace the first run like it’s a mile run, but push the pace hard on the second run.