Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
GENERAL WARM-UP
200M Run or 1:00 Bike, Row
10 Arm Circles
10 Pike Push-Ups
10 Body Weight Good Mornings (interlock hands behind head)
10 Active Spiderman
10 Perfect Air Squats
10 Perfect Push-Ups*
BARBELL WARM-UP
2 SETS (w/ empty barbell)
5 Slow Deadlifts
5 Hang Power Cleans
5 Alternating Elbow Punches (each side)
5 Front Squats
5 Strict Press or Push Press
Workout
Metcon (AMRAP – Rounds and Reps)
6 SETS
AMRAP x 3 MINUTES
4 Power Clean (115/75)|(75/55)
4 H-R Push-Ups
4 Box Jumps (24/20)*
-Rest 1:00 b/t Sets-
*Athlete can choose to jump-up or step-up but must step-down each rep.
(Score is Rounds + Reps)
Finisher
Metcon (No Measure)
4 SETS
:30 Hollow Flutter Kicks
:30 Russian Twist (No Weight)
-Rest as Needed b/t Sets-
(No Measure)