Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds each:
Easy Row
Mountain Climbers
Moderate Row
Push-up Shoulder Taps
Faster Row
Push-up to Down Dog
Mobility
Warm-up (No Measure)
Chest Stretch: 1 Minute
Athletes will lay on their chest with arms out in a “T”. Bring the left arm next to the left shoulder and swing the left leg over the right leg, feeling a stretch in the right pec. Actively move back and forth between each side.
Child’s Pose: 1 Minute
With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.
Skill
Warm-up (No Measure)
Movement Prep
30 Seconds Easy Feet Out Rowing
30 Seconds Moderate Rowing (Feet Strapped)
5 Push-ups
5 Frog Hops (Jumping Feet Outside of Hands)
5 Burpees
10 Scap Pull-ups
5 Kip Swings
3 Knees to Chest
3 Toes to Bar
Toes to Bar Substitutions
Reduce Reps
Feet as High as Possible
Knees Up
1-3 Strict Pull-ups
3 Pull-ups
3 Chest to Bar Pull-ups (Or 3 More Pull-ups)
Chest to Bar / Pull-up Substitutions
Reduce Reps
Regular Pull-ups (For Chest to Bar)
Jumping Pull-ups
Banded Pull-ups
Ring Rows
Strict Pull-ups (15 for 1st AMRAP, 10 for 3rd)
General Fitness
Lead Foot (3 Rounds for reps)
AMRAP 4:
27/21 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups
Rest 4 minutes
AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar
Rest 4 minutes
AMRAP 4:
15/9 Calorie Row
15 Burpees
15 Pull-ups
Adjust reps and/or movements to roughly accomplish the following:
**1st AMRAP**: Almost 1 Round
**2nd AMRAP:** 1 Round
**3rd AMRAP:** 1+ rounds