Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
Warmup Runs
200 Meter Easy Jog with Partner
200 Meter Med Ball Run with Partner (One Ball – 100 Meters Each)
2 Rounds x 30 Seconds Each:
Glute Bridges [Click Here](https://youtu.be/iRImeYTD2jU)
Cossack Squats [Click Here](https://www.youtube.com/watch?v=RTlsrgLBxUU)
Mountain Climbers [Click Here](https://youtu.be/834tNnoe53A)
Hollow Hold [Click Here](https://youtu.be/EJvFiNvuuXw)
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Deadlifts
5 Front Squats
Front Rack Stretch: 1 Minute
Chest Stretch: 30 Seconds Each Side
Calf Stretch on Post: 30 Seconds Each Side
Movement Prep
4 Lateral Hops Over Bar
4 Lateral Bar Burpees
5 Scap Pull-ups
5 Kip Swings
1-3 Strict Pull-ups
3 Pull-ups
Movement Subs
Reduce Reps
Ring Rows
Banded Pull-ups
Strict Pull-ups (4 Reps)
Movement Prep
15 Second Front Squat Hold
5 Front Squats
*Build to Workout Weight*
General Fitness
Wrong Turn (AMRAP – Rounds and Reps)
Teams of 2
AMRAP 25:
12 Front Squats (95/65)
9 Lateral Barbell Burpees
6 Pull-ups
Continuous 400 Meter Med Ball Run (20/14) by 1 partner while other works through the 12-9-6, then switch.
-One athlete is completing as many rounds and reps of the inside work while the other athlete completes a 400 meter med ball run
-Athletes will switch stations when the running athlete has returned from their 400 meters
-When teammates switch, one athlete will pick up where the other left off
Example: If athlete 1 completed 6 lateral barbell burpees when athlete 2 returns, athlete 2 will pick up on the 7th lateral barbell burpee
-Mark completed rounds after the pull-ups are completed with a tally mark, or other counter of some kind
-The score is total completed rounds and reps of the inside work at the end of 25 minutes.