Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
Prepare/arrange all needed equipment before warm-up so it is ready to go.
200 M Run
1 Minute Singles/Doubles Practice
Work through each warm-up station:
3 Rope pull-up and foot lock
8 Alt. Box step-ups
4 Box Jump over
5 Knee Raise
5 Toes to Bar
6 DB Snatch
5 Burpees
5 Wallballs
2 Tire Flips
General Fitness
Change the Station! (AMRAP – Reps)
..Teams of 2..
1 Minute at each station
2 Rounds:
1: Rope Climbs
2: Box Jump Overs (24/20)
3: Double Unders (Singles 2:1)
4: Toes-to-Bar
5: Alternating DB Snatch
6: Burpees
7: Wallballs
8: Tire Flips
9: Row for Calories
10: Rest
*Teams of 2 will rotate through all stations for two rounds.
*There can be more than 1 team at each station if needed, but start teams at various stations to avoid crowding. Order of stations remains the same, just different starting point.
*Split work as desired for a 1 min AMRAP at each station.
*Record reps at each station while rotating or keep a running total for the entire round. Score is total reps for the entire WOD.
* After 9 minutes, everyone will rest together, then repeat the same order again.