Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds each
Easy Row
Active Spidermans
PVC Pass Throughs
Moderate Row
Active Samson + Air Squat
PVC Lat Stretch [Click Here](https://www.youtube.com/watch?v=loMyjjEc7_0)
Faster Row
Push-up to Down Dog
PVC Overhead Squats
Barbell Warmup
5 Good Morning
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Presses
5 Snatch Grip Deadlifts
5 Pausing Overhead Squats
8 Frog Hops
4 Lateral Erg Burpees
General Fitness
Hot Sauce (4 Rounds for reps)
AMRAP 3:
21/15 Calorie Row
21 Lateral Erg Burpees
Max Overhead Squats (75/55)
Rest 3 Minutes
AMRAP 3:
18/13 Calorie Row
18 Lateral Erg Burpees
Max Overhead Squats (95/65)
Rest 3 Minutes
AMRAP 3:
15/11 Calorie Row
15 Lateral Erg Burpees
Max Overhead Squats (115/85)
Rest 3 Minutes
AMRAP 3:
12/9 Calorie Row
12 Lateral Erg Burpees
Max Overhead Squats (135/95)
* In these quick intervals, we’re looking to get to the barbell on every round
* In the first two rounds we want roughly 45-60 seconds on the bar
* On the last two rounds we want 60+ seconds on the bar
* We can adjust reps as needed to accomplish that
* The score is total number of squats completed at each weight