Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
GUIDED WARM UP…
Row 1:00
100m Run
Bike 1:00
:30s Hollow Hold/Wall Sit/Glute Bridge
10 Push Up to Pike
10 Lunges
Into…
Movement Review
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 30 MINUTES
400m Run
500m Row
45/30 Calorie Bike
20 Perfect Push-Ups
30 Sit-Ups
40 Walking Lunges
1:00 Athlete Choice**
*Athlete Choice (can pick one or mix it up!)…
Hollow Hold or Rocks
Plank Hold or Plank Shoulder Taps
Deadbugs
Quad Heel Touches
Sit-Thrus
(Score is Rounds + Reps)
**Start athletes in 3 different groups between the run, row, and bike in order to stagger and prevent a traffic jam. Order of WOD will remain the same, just starting at a different station.
Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Flow Stretching & Calm Breathing
(No Measure)