Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds:
30 Seconds Each
Single Unders
Active Samson + Air Squats
Straight Leg Inchworms
Barbell Warmup
5 Back Rack Lunges (Each leg)
5 Pausing Back Squats
10 Elbow Rotations
5 Front Rack Reverse Lunges (Each)
5 Pausing Front Squats
MOBILITY
Child’s Pose on Box: 30 Seconds
Pigeon Pose on Box: 45 Seconds Each Side
Movement Prep
15 Seconds Quick Single Unders
15 Seconds High Single Unders
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30 Seconds High Double Under Practice
DU Movement Substitutions
Reduce Reps
150 Single Unders
2 Minutes of Practice
BBJO Prep
10 Step-overs Each Leg
8 Box Jump Overs (Lower Height)
6 Frog Hops
4 Burpee Box Jumps Overs (Workout Height)
Front Squat Prep
20 Second Pausing Front Squat (Emphasizing Bar Up)
5 Front Squats
Build to Workout Weights
General Fitness
Slap Happy (3 Rounds for reps)
AMRAP 5:
Buy In: 100 Double Unders
12 Front Squats (95/65)
4 Burpee Box Jump Overs (24/20)
Rest 5 Minutes
AMRAP 5:
Buy In: 100 Double Unders
8 Front Squats (115/80)
4 Burpee Box Jump Overs (24/20)
Rest 5 Minutes
AMRAP 5:
Buy In: 100 Double Unders
4 Front Squats (135/95)
4 Burpee Box Jump Overs (24/20)
*Buy-in is only completed once per AMRAP, then proceed with front squats and BBJOs until time runs out.
* Looking to complete 3+ rounds on the first two intervals and 4+ rounds on the last interval
DOUBLE UNDERS
* Pick a number or variation you can complete in 2 minutes or less