Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
1 Set
5/5 Split Squats
10 Alternating Groiners
10 Scap Pull Ups
10 Ring Rows
5 Up Downs
1 Set
5/5 Curtsy Squats
20 Mountain Climbers
10 Kip Swings
10 False Grip Ring Rows
5 Inch Worm Push Ups
1 Set
10 Perfect Air Squats
10 Leg Swings Per Leg
10 Big Kip Swings
5 False Grip Ring Rows or Pull Ups
5 Burpees
Workout
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Foam Roll Legs
(No Measure)