Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
## 1 Minute
Easy Bike
Single Leg Glute Bridges (30 Seconds Each)
## 45 Seconds
Moderate Bike
Glute Bridges
## 30 Seconds
Faster Bike
Air Squats
## 15 Seconds
Sprint Bike
Squat Jumps
## Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press and Reach
5 Deadlifts
5 Bent Over Rows
5 Front Squats
### Movement Prep
*On a Box:*
5 Press to Stand
5 Press to Stand & Reach
*On a Rope:*
3 Lock & Stands
1 Rope Climb
### Movement Substitutions
Reduce Reps
1/2 Rope Climbs (1:1)
Seated Rope Pulls (1:1)
Pull-ups or Ring Rows (5:1)
Strict Pull-ups (3:1)
### Movement Prep
3 High Hang Power Clean + Front Squat
3 Hang Power Clean + Front Squat
.
5 Hang Power Cleans
General Fitness
Skyscraper (AMRAP – Rounds and Reps)
AMRAP 6:
2 Rope Climbs
6 Hang Power Cleans (165/115)
12/9 Calorie Assault Bike
Rest 6 Minutes
AMRAP 6:
2 Rope Climbs
6 Hang Power Cleans (135/95)
12/9 Calorie Assault Bike
Score is total rounds and reps added together.
Ex: 2rd+4reps in each AMRAP would mean 2rds+8reps total score.