Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
1 Minute
Easy Bike
Active Spidermans
45 Seconds
Moderate Bike
Active Samson
30 Seconds
Faster Bike
Mountain Climbers
15 Seconds
Sprint Bike
Burpees
Movement Prep
10 Scap Pull-ups
8 Ring Rows (1 Second Hold At Top)
1-3 Strict Pull-ups
1-3 Light Weighted Pull-ups
WOD Prep
3 Air Squats
3 Frog Hops
3 Slow Burpees
3 Fast Burpees
Strength
Weighted Pull-ups (Heavy set of 3)
*PULL-UPS, not chin-ups..palms will face away from you (pronated grip for the anatomy nerds)
*Use 12 Minutes to build to heavy set of 3
*For those unable to do weighted pull-ups, attempt a set of 3 unbroken strict pull-ups
*If unable to complete 1 unassisted strict pull-up, complete sets of 3 using the least amount of assistance possible. ex: start with 2 bands, then 1, then smallest band possible.
General Fitness
Death Race (Time)
5 Rounds For Time:
15/10 Calorie Assault Bike
10 Burpees
* Looking for a FAST paced effort
* Looking to complete the work in under 12 minutes (Sub 2:25 Per Round)
* For athletes on the fence about going fast with this volume, it is better to do less reps and go faster