Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
GENERAL WARM UP
2 Min Bike (Increase pace every 30s)
Into…
:30 Groiner Stretch (Left)
:30 Groiner Stretch (Right)
:30 Couch Stretch (Left)
:30 Couch Stretch (Right)
Into…
25’ Heel Walking
25’ Toe Walking
25’ High Kicks
25’ Lunges
25’ High Knees
25’ Butt Kickers
Into…
AMRAP x 4 MINUTES
20 Mountain Climbers
10 BB Back Rack Elbow Punches (Rotations)
5 BB Kang Squats (Good Morning into Back Squat)
Strength
Back Squat (1-1-1-1-1)
1-1-1-1-1
Back Squat*
*Start moderate-heavy and build to heaviest single rep.
(Score is Weight)
*20 Minute Cap allows time to warm up to the 5 working sets*
HAVE A SPOTTER FOR WORKING SETS!
Workout
Metcon (Time)
3 ROUNDS FOR TIME
400m Run
15 Front Squat (135/95)|(95/65)
-12:00 Hard Cap-
(Score is Time)
Sets of front squats start from the floor.
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
2:00 Recovery Pace Bike
2:00 Foam Rolling Upper Back / Shoulders
(No Measure)