Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
200 Meter Run
40 Seconds
Active Spidermans
Active Samsons
Push-up to Down Dog
100 Meter Run
30 Seconds
Frog Hops
Reverse Lunges
Lateral Hops Over Bags
100 Meter Run
20 Seconds
Easy Burpees
MOBILITY
Child’s Pose on Box: 1 Minute
Box Supported Ankle Stretch: 1 Minute
Movement Prep
6 Burpee Box Step-ups (Low Box)
.
10 Small Hops
10 Tall Hops
.
3 Burpee Box Jumps (Workout Height)
10 Scap Pull-ups
5 Kip Swings
1-3 Strict Pull-ups
5 Pull-ups
Movement Substitutions
Reduce Reps
Banded Pull-ups
Jumping Pull-ups
Ring Rows
15 Strict Pull-ups
Movement Prep
Each Arm:
3 Deadlifts
3 High Pulls
3 Strict Press
3 Dumbbell Snatches
*Build to Workout Weight *
6 Alternating Dumbbell Snatches
General Fitness
El Niño (Time)
“El Niño”
For Time:
1 Mile Run
50 Dumbbell Snatches (50/35)
400 Meter Med Ball Carry (20/314)
30 Pull-ups
20 Burpee Box Jumps (24/20)
* Looking for this chipper style workout to take no longer than 25 minutes
* Modify first run to a distance you can complete in 8-10 minutes