Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS:
200m Run (increasing pace)
10 Up Downs
10 Scap Pull Ups
2 ROUNDS:
10 Arm Haulers (Lay in Superman position, bring arms down to your sides and then back to full extension)
10 DB Tempo Strict Press (31X1)
10 Scap Push Ups
Skill
Warm-up (No Measure)
ON A 10:00 RUNNING CLOCK…
Practice Strict Ring Muscle-Up Skill or Strict False Grip Ring Row
(No Measure)
Recommendations:
Beginner – EMOM: 5-10 False Grip Ring Rows + 5 Ring Dips (use bands)
Intermediate – EMOM: 1-3 False Grip Strict Pull Ups or :15 False Grip Hang + 5 Strict Ring Dips
Advanced – EMOM: 1-3 Strict Muscle Ups or Weighted Strict Muscle Ups (Can be completed on low rings if some support or boost from the ground is needed.)
Workout
Metcon (AMRAP – Reps)
E2MOM x 20 MINUTES (Every 2 Mins)
MIN 1-2 – 400m Run
MIN 3-4 – 15 Burpees Then Max Muscle-Ups or Strict Pull-ups*
*Muscle-Ups can be ring or bar & strict or kipping. For Pull-Ups, focus on strict pull development.
(Score is Reps of Muscle-Ups or Pull-Ups)
Scale run to a distance that can be completed in less than 2 minutes. (300, 200, etc.)Burpees should be completed in 1:00 or less, allowing time for muscle-ups/pull-ups.