Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds Each:
Easy Bike
Up Dog
Front Plank
Moderate Bike
Down Dog
Right Side Plank
Faster Bike
Push-up to Down Dog
Left Side Plank
30 Seconds Each:
Right Side Farmers Walk
Right Side Bent Over Rows
Left Side Farmers Walk
Left Side Bent Over Rows
*Completed with lighter kettlebell than we’re using in the workout
Skill
Warm-up (No Measure)
AbMat Sit-up Prep
Establish Finish Position
20 Seconds AbMat Sit-ups
Farmers Carry Prep
Establish Body Position
50 Foot Farmers Carry (Lighter Weight)
50 Foot Farmers Carry (Workout Weight)
Pull-Up Prep
10 Scap Pull-ups
10 Second Hollow Hold on Bar
1-3 Strict Pull-ups
Pull-Up Substitutions
Reduce Reps
Banded Pull-ups
Ring Rows
REHEARSAL
1 Round
10 AbMat Sit-ups
5 Calorie Assault Bike
3 Strict Pull-ups
50 Meter Farmers Carry
General Fitness
Dirt Road (Time)
3 Rounds:
30 AbMat Sit-ups
15/12 Calorie Assault Bike
10 Strict Pull-ups
200 Meter Farmers Carry (53/35)
2 Rounds:
30 AbMat Sit-ups
15/12 Calorie Assault Bike
10 Strict Pull-ups
200 Meter Farmers Carry (53/35)
1 Rounds:
30 AbMat Sit-ups
15/12 Calorie Assault Bike
10 Strict Pull-ups