Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds:
40 Seconds Push-up to Down Dog
40 Seconds Slow Air Squats
40 Seconds Hold Variations (See below)
***Holds:***
**Round 1:** Front Plank
**Round 2:** Hollow Hold
**Round 3:** Arch Hold
Movement Prep
10 Slow AbMat Sit-ups
5 Faster AbMat Sit-ups
Movement Prep
5 Front Squats
5 Push Press
5 Wallballs
Movement Prep
*With Workout Dumbbells:*
50 Meter Farmers Carry
General Fitness
Open Road (AMRAP – Rounds and Reps)
AMRAP 20:
30 AbMat Sit-ups
20 Wallballs (20/14)
100 Meter Farmers Carry (53’s/35’s)
* Use KB for Rx farmer carry, especially if people are needing DBs for Open 20.2.
*Those scaling can use light DBs.