Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
5 Minutes For Quality:
Buddy 1
1 Round:
5 Ring Rows
10 Kettlebell Goblet Squats (Light Weight)
15 Sit-ups
Buddy 2
Easy Row
*Switch Stations When Buddy 1 Finishes Their 1 Round of Rows, Squats, and Sit-ups
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Kettlebell Ankle Stretch: 30 Seconds Each Side
Movement Prep
10 Scap Pull-ups [Click Here](https://youtu.be/ORkwXCf7fko)
5 Kip Swings
1-3 Strict Pull-ups
3 Pull-ups
3 Chest to Bar Pull-ups
Movement Subs
Reduce Reps
Chin Over Bar Pull-ups
Jumping Chest to Bar
Banded Chest to Bar Pull-ups
Ring Rows
Weightlifting
Front Squat (6-4-2-4-6)
On the 2:00 x 5 Sets:
Set 1: 6 Reps @ 70%
Set 2: 4 Reps @ 78%
Set 3: 2 Reps @ 84%
Set 4: 4 Reps @ 78%
Set 5: 6 Reps @ 70%
Complete the listed reps and rest until the top of the next 2 minute window.
Rounds begin on the 0:00 – 2:00 – 4:00 – 6:00 – and 8:00
Percentages are based off your 1RM Front Squat
Record your set of 2 (84%).
General Fitness
Workaholic (Time)
3 Rounds:
21/15 Calorie Row
15 Chest to Bar Pull-ups