Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
Mobility:
-Deep Squat hold 1 minute
-Chest stretch on rig/wall/ or floor. 30 seconds each side
Squat therapy on the wall:
Maintaining a normal stance, work your feet as close to the wall as possible completing an air squat. Minimum of 10 reps.
5 straight leg sit-ups
5 butterfly legs sit-ups
5 bent knee sit-ups
Inchworm to 5,4,3,2,1 Push-ups (one less push up each inchworm)
10 Scap Pull-Ups
10 Kip Swings
1-3 Strict
3 Pull-Ups (WOD Version)
General Fitness
Barbara (Time)
Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
SCORE IS TOTAL TIME MINUS THE 12 MINUTES OF REST
-Each athlete will keep with their own rest time as everyone will have a different pace. Finish a round, note the time, and start the next round 3 minutes from that time.
+++Scaling options include:
-Reducing reps for each movement or reduce reps of tougher movements (pull-ups and push-ups)
-Banded or Jumping pull-ups
-Push ups on bar or box
-Air squats to med ball target