Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
3 ROUNDS FOR QUALITY
5 PVC Pass Throughs
5 Inch Worms
5 Push Up to Pike
10 Scap Pull Ups
10 PVC Overhead Lunges
Extended Warm-up
Warm-up (No Measure)
3×10
Overhead Squat (31X1)*
3 seconds down, 1 sec pause, 1 sec up
*PVC or Empty Barbell Only
(No Measure)
Can use a broomstick instead of PVC!
Workout
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
If you don’t have a pull-up station, sub in 5 sit-ups each round. I know it’s not comparable to pull-ups, but it’s a great bodyweight movement to keep you going.
Optional Finisher
Metcon (No Measure)
NOT FOR TIME
30-20-10
Glute Bridge Ups
10-20-30
Banded Good Morning (or PVC/empty barbell)
(No Measure)