Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS – at low intensity:
1:30 Bike/Run/Jump Rope (cardio)
5 Scap Pull-Ups
10 Alternating Samson Stretch
15 Sit Ups
20 Hollow Body taps
Then:
2 ROUNDS:
5 Inch Worm
30 Second Alternate Spiderman & Reach
10 Second Deadhang Pull-Up Bar Hold
Workout
Angie (Time)
For Time:
100 pullups
100 pushups
100 situps
100 air squats
Complete all reps of each exercise in the order written before moving to the next.
Score is the time it takes to complete all 400 repetitions.
Good Times for “Angie”
– Beginner: 26-35 minutes
– Intermediate: 21-25 minutes
– Advanced: 15-20 minutes
– Elite: <14 minutes
Scaling options
1. Partition reps/components
2. Reduce total number of reps per component
3. Modify components (ring rows, jumping pull ups, box or knee push ups, etc.)
Optional Cool Down
FOR RECOVERY
5:00 Nasal Breathing Only Walk or Bike (EZ Pace)
(No Measure)