Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Medicine Ball Deadlifts
Push-up to Down Dog
Glute Bridges
Medicine Ball Strict Press
Push-up to Down Down
Single Leg Glute Bridges (30 Seconds Each)
Medicine Ball Squats
Push-up to Down Dog
Front Plank Hold
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Movement Prep
5 Front Squats
5 Thrusters
5 Wallballs
Establish Starting Position
7 Pausing Deadlifts
Build to All Workout Weights
General Fitness
Frank the Tank (3 Rounds for reps)
AMRAP 5:
Buy-In: 50 Wallballs
12 Deadlifts (185/135)
12 Lateral Barbell Burpees
Rest 5 Minutes
AMRAP 5:
Buy-In: 35 Wallballs
9 Deadlifts (225/155)
9 Lateral Barbell Burpees
Rest 5 Minutes
AMRAP 5:
Buy-In: 20 Wallballs
6 Deadlifts (275/185)
6 Lateral Barbell Burpees
* Each interval begins with a buy-in of wallballs that only happen once
* With the time remaining, complete as many rounds and reps of deadlifts and bar facing burpees
* The score for each section is total rounds and reps of deadlifts and bar facing burpees.
(ex: 2 rds of DL and BFB in first AMRAP is 48 reps. Do not include WB buy-in.)