Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Easy Bike
Active Spidermans
Front Rack Stretch
Moderate Bike
Inchworms to Push-ups
Chest Stretch
Faster Bike
Slow Air Squats
Wrist Stretch
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Deadlifts
5 Front Squats
5 Hang Muscle Cleans
5 Muscle Cleans
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5 Power Cleans
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Build to Workout Weights
General Fitness
Blockbuster (3 Rounds for reps)
AMRAP 5:
Buy-In: 35/25 Calorie Assault Bike
Max Rounds of “The Chief” (135/95)
Rest 5 Minutes
AMRAP 5:
Buy-In: 25/18 Calorie Assault Bike
Max Rounds of “The Chief” (155/105)
Rest 5 Minutes
AMRAP 5:
Buy-In: 15/10 Calorie Assault Bike
Max Rounds of “The Chief” (175/125)
*1 Round of “The Chief”:
3 Power Cleans
6 Push-ups
9 Air Squats *