Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
Partner Row and Stretch
Partner 1: 1 Minute Easy Row
Partner 2: 1 Minute Stretch
Then switch.
4 Rounds of both partners completing each.
Stretches:
Active Samson/Spiderman
Push-up to Down-dog
Ankle/Calf stretch on rig (left leg)
Ankle/Calf stretch on rig (right leg)
10 Minute EMOM of gymnastic skill work
Gymnastics
10 Min EMOM Skill Work
Pick 1 gymnastics movement for a 10 Minute EMOM of skill work.
Athletes can choose their number of reps based on whether they want to improve technique of single reps or improve efficiency of doing multiple reps.
Examples: Learning to do 1-2 toes to bar versus improving efficiency doing 5+ T2B
Learning to do 1 kipping pull-up versus learning hollow/superman positions to string together multiple kipping pull-ups.
Other movement ideas include:
HSPU (preferably strict..can use elevated AbMat under head for scaling)
Muscle-ups or MU transitions on low rings
Single-leg squats (pistols)
Ring dips (practice holds in top position)
Knee-raises/Knees-to-elbow/T2B
General Fitness
2k Row (Time)
Max Effort 2k Row