Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
200 Meter Run
30 Seconds Each:
Barbell Good Mornings
Slow Stiff Leg Deadlifts
Slow Upright Rows (think high pulls)
Air Squats
20 Seconds Each:
KB Deadlift
KB Hip Pops (Like Russian swing but not to eye level, just pop the hips)
Russian KB Swings
Pull-Up Prep
10 Scap pull-up shrugs
10 kip swings
1-3 strict pull-ups
3 WOD verson pull-ups
Scaling Pull-ups:
Jumping
Banded (strict)
Ring Rows
Reduce reps, but still do traditional pull-ups (minimum 6 each rd)
Weightlifting
Deadlift (1×3)
Spend 15 minutes building to heavy set of 3.
General Fitness
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
-Shoot for big sets on the KBS in order to save the energy it takes to restart a set of KBS.
-Strategically break up pull-ups in order to avoid reaching failure.