Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
30 seconds each:
Easy row/bike
Slow Air Squats
Active Spiderman
Medium Row/bike
Air Squats
Active Samson
Fast Row/bike
Push up to down dog
Barbell Warmup: 5 Each
Good Morning
Back Squat
Strict Press
Front Squat
Push Press
Thruster
10 Scap Shrug pull ups
5 Kip Swings
1-3 Strict Pull ups
3 Pull-Ups
General Fitness
Goodman (Time)
3 Rounds For Time:
1000 Meter Row
14 Clusters (135/95)
20 Pull-ups
**Cluster=Squat Clean Thruster**
Each cluster rep starts from the floor.
*Sub for 1000 Meter Row needed:
800 Meter Run
50/35 Calorie Bike
*Hero workouts are meant to be a challenge, but scale accordingly to be able to complete the workout with a steady pace.
*Scaling options:
-Reduce row distance (750)
-Scale cluster weight or use DBs
-Scale pull-ups to:
–Jumping chin over bar
–Banded (strict)
–Ring Rows