Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds For Quality:
100 Meter Run
3 Inchworm to Push-ups [Click Here](https://youtu.be/Et0WRT6Q3sA)
6 Glute Bridges [Click Here](https://youtu.be/iRImeYTD2jU)
9 Slow Air Squats
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Deadlifts
5 Front Squats
**DEMO VIDEO:** [Click Here](https://youtu.be/Ff_dtGJKgxM)
Pec Stretch on Rig or Wall: 30 Seconds Each Side
[Click Here](https://www.youtube.com/watch?v=_Fo1Jva3tGc)
Front Rack Stretch: 1 Minute
[Click Here](https://www.youtube.com/watch?v=dg4ckXN2gqE)
Squat Hold: 1 Minute
[Click Here](https://www.youtube.com/watch?v=GSAp77tVH9k)
Movement Prep
5 Slow Air Squats
5 Air Squats
Movement Prep
15 Second Push-up Plank Hold (From Hands)
5 Push-ups
15 Second Bottom Push-up Hold
5 Push-ups
Movement Subs
* Reduce Reps
* Hands on Box or Bench
* Knee Push-ups
Movement Prep
5 Clean Deadlifts
5 High Pulls
5 Hang Power Cleans
5 Power Cleans
*Build to Workout Weight*
General Fitness
Lethal Weapon (AMRAP – Rounds and Reps)
AMRAP 20:
1 Round of “The Chief”
200 M Run, 250 M Row, or 14/10 Calorie Assault Bike
2 Rounds of “The Chief”
200 M Run, 250 M Row, or 14/10 Calorie Assault Bike
3 Rounds of “The Chief”
200 M Run, 250 M Row, or 14/10 Calorie Assault Bike
…
Continue to Add 1 Round Until Cap
**1 Round of “The Chief”:**
3 Power Cleans (135/95)
6 Push-ups
9 Air Squats
*Score is total rounds and reps of Chief completed.
*Pick your poison for the cardio portion of each round.
*Complete the assigned number of rounds of “The Chief” and then complete either a 200 meter run, 250 meter row, or 14/10 cal bike.
*The run/bike/row is not counted in your score, so feel free to mix it up each round if desired.