Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds:
30 Seconds Single Unders
50′ Walking Lunge (Bodyweight)
100′ Bear Crawl
Pigeon Pose: 45 Seconds Each Side
[Click Here](https://www.youtube.com/watch?v=sFvViEiegKw)
Couch Stretch: 45 Seconds Each Side
[Click Here](https://www.youtube.com/watch?v=Lv-w40pllco)
Barbell Warmup 5 Each
Good Morning
Back Squat
Elbow Rotations
Strict Press
Deadlift
Power Clean
Movement Prep
40 Seconds of Double Under Practice
Movement Subs
Reduce Reps
30 Single Unders
30 Seconds of Practice
Movement Prep
*With Lighter Weight:*
6 Bodyweight Reverse Lunges
6 Barbell Front Rack Reverse Lunges
3 with WOD weight
General Fitness
Punching Bag (5 Rounds for reps)
5 Rounds x AMRAP 3:
10 Power Cleans 95/65
20 Double Unders
10 Barbell Front Rack Reverse Lunges (95/65)
20 Double Unders
Rest 1 Minute Between Round
• Working through 5 short AMRAPs with 1 minute of rest between
• Record total reps each time through, with your final score being the lowest score of the 5 rounds
• Looking to choose weights and variations that allows for 1+ to 2 rounds each time through
• With a short time to work and rest built in, we want to keep moving for the majority of the 3-minute work windows
• If you’re on the fence with weights and variations, go light and simply to move the whole time