Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds at Each Station
**Station 1:**Easy Row
**Station 2:**Active Samson [Click Here](https://youtu.be/jGVMgxjPORo)
**Station 3:**AMRAP: 5 Good Mornings + 5 Back Squats
**Station 1:**Moderate Row
**Station 2:**Active Spidermans [Click Here](https://youtu.be/tGxCop_0yRQ)
**Station 3:**AMRAP: 5 Elbow Rotations + 5 Strict Press & Reach
**Station 1:**Faster Row
**Station 2:**Push-up to Down Dog [Click Here](https://www.youtube.com/watch?v=hPhA5b-P34Y)
**Station 3:**AMRAP: 5 Romanian Deadlifts + 5 Front Squats
*Each Partner Starts at One Station and Rotates Through
Movement Prep
10 Scap Pull-ups [Click Here](https://youtu.be/ORkwXCf7fko)
5 Kip Swings
1-3 Strict Pull-ups
5 Kipping Pull-ups
Movement Subs
Reduce Reps
Jumping Pull-ups
Banded Pull-ups
Ring Rows
Movement Prep
Establish Hook Grip
5 Hang Power Cleans
5 Power Cleans
Movement Prep
5 Push Press
5 Front Squats
5 Thrusters
*Build to Workout Weights*
General Fitness
Hot and Heavy (AMRAP – Rounds and Reps)
Teams of 3, AMRAP 30:
60 Calorie Row
50 Pull-ups
40 Power Cleans
30 Thrusters
Round 1: 95/65
Round 2: 115/85
Round 3: 135/95
Round 4: 155/105
Round 5: 175/115
* One athlete works at a time in this AMRAP 30 team workout
* Teams must complete all reps at one station before moving to the next
* The weight increases with each round for the barbell movements
* Use 1 barbell unless partners are using different weights, then it is ok to have multiple on the floor
* 2 teammates can change out barbell weights after each round while 1 teammate starts with the 60 calories on the rower