Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
EMOM 6:
3 Rounds:
1st Minute: Easy Row
2nd Minute: 5 Burpees Over the Row + 10 Air Squats
Dumbbell Warmup
*Performed with 2 Light Dumbbells: *
5 Deadlifts
5 Muscle Cleans
5 Front Rack Reverse Lunges (Each)
5 Front Squats
5 Strict Press & Reach
MOBILITY
Couch Stretch: 45 Seconds Each Side
Dumbbell Ankle Stretch: 30 Seconds Each Side
Weightlifting
Deadlift
* Athletes will have 15 minutes to build to a heavy set of 5.
General Fitness
Double Down (AMRAP – Rounds and Reps)
AMRAP 15:
30/21 Calorie Row
100 Meter Dumbbell Farmers Carry
15 Dumbbell Power Cleans
100 Meter Dumbbell Farmers Carry
Dumbbells: (50’s/35’s)