Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
BODYWEIGHT FLOW…
2 SETS
10 Active Spiderman w/ Rotate and Reach to Ceiling
10 Standing Trunk Twists (each side to side = 1 rep)
10 Alt. Leg Swings
10 Wide Stance Reach-Thrus*
10 Controlled Broad Jumps (land soft)
*Wide-legged stance, reach down to between the feet and then thru the legs
Then…
1 SET
:30 Hollow Hold
:30 Plank Hold
:30 Active Squat Hold
Extended Warm-up
Metcon (No Measure)
3 SETS FOR QUALITY*
5-10 Reps of Strict Hand Release Push-Ups
5-10 Reps of Strict Pull-Ups
(No Measure)
Scale strict pull-ups by doing jumping pull-ups with slow, controlled negative.
Goal is to get at least 5 pull-ups each set, but if that is a struggle, just do as many as you can.
Workout
Metcon (AMRAP – Reps)
EMOM x 20 MINUTES
MIN 1 – Shuttle Sprints (Length of Turf=1 rep)
MIN 2 – 20 Sit-Ups (No Abmats)
MIN 3 – Max DB Renegade Rows (Pick your own weight…just don’t touch every DB in the process.)
MIN 4 – Max Reps Knees-2-Elbow or Knee Raises
*1 RR = Row L + Row R + Push-up
(Score is Total Reps Each Station)
Include your 20 sit-ups in the score or if you don’t get 20, just include how many you got.
Divide class in 4 groups to avoid collisions at shuttle sprints.