Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
200 Meter Run
30 Seconds each:
Active Samson
Inchworm to push-up
Toe Touches
Active Spider-Man
Hollow Hold
Calf Stretch on Rig post
Pull-Up Prep
Chest Stretch 30 sec each side
10 Shrug/Scap Pull-ups
10 Kip Swings
1-3 Strict Pull-ups
3 WOD Version Pull-ups
General Fitness
Nicole (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
400m Run
Max Rep Pull-ups
Find a pull-up option that allows you to complete at least 5-7 reps each time.
Traditional pull-ups can be kipping or strict, but you must keep feet off the ground between reps for it to count as a continuous set.
Options include banded, jumping, ring rows.
If you pause during a set of those it counts as breaking and ends the set.
A set of traditional pull-ups is considered broken when you drop form the bar.
Weightlifting
Bench Press (1×5)
Completed AFTER the WOD.
Spend about 15 minutes to build to a heavy set of 5.
Partner up to have spotters for heavy sets.