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
_________________
### Partitioned Option A
1 Mile Run
20 Rounds:
5 Pull-ups, 10 Push-ups, 15 Air Squats
1 Mile Run
### Partitioned Option B
1 Mile Run
10 Rounds:
10 Pull-ups, 20 Push-ups, 30 Air Squats
1 Mile Run
### Partitioned Option C
1 Mile Run
12 Rounds:
5 Pull-ups, 10 Push-ups, 15 Air Squats
1 Mile Run
### Partitioned Option D
800 Meter Run
7 Rounds:
5 Pull-ups, 10 Push-ups, 15 Air Squats
800 Meter Run
### AMRAP Option
AMRAP 45:
200 Meter Run
5 Pull-ups
10 Push-ups
15 Air Squats
* If Unable to Run:
* 2000 Meter Row
* 115/80 Calorie Assault Bike
General Fitness
Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
Half Murph (Time)
For Time:
800 Meter Run
50 Pull-Ups
100 Push-Ups
150 Air Squats
800 Meter Run