Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
3:00 PROGRESSIVE WARM-UP ON BIKE
1:00 – Conversational Pace
1:00 – Moderate Pace
:30 – Workout Pace
:30 – Cool Off Pace
Into…
3-4 SETS (7:00 Time Cap)
10 Alt. Samson Stretches
5 Strict Pull-Ups
10 DB Sumo DL (light w/ perfect positions)
10 DB Bent Over Row
25’ Quadruped Crawl
Skill
Warm-up (No Measure)
ON A 10:00 RUNNING CLOCK…
Practice Your Handstand Push-Ups*
*Different Drills Depending on Level…
Intro – Box HS Push-Up, HS Hold, or HS Negs
Intermediate – Strict or Kipping in Small Sets
Advanced – Deficit Strict or Kipping for Reps
(No Measure)
Workout
“LOVE LOSS” (6 Rounds for time)
EVERY 4:00 FOR 6 SETS
7 Up-Down Devil’s Press (35/20)|(20/15)
14 DB Front Squat
16/13 Cal Bike
-Rest for the remainder of the 4:00, then repeat-
(Score is Time for Each Set)
*Happy Valentine’s Day!
Partner option:
24 Minute AMRAP:
14 Up-Down Russian Kettlebell Swing (53/35)
20 Kettlebell Goblet Squat (53/35)
20 Calorie Row
Split work as needed.
Choose weight based on sharing and availability.
(Up-Down Russian KBS…do an up-down with your kettlebell in front of you, when you stand back up, do 1 KBS.