Crossfit Lillington – CrossFit
Warm-Up
Warm-Up (No Measure)
3 ROUNDS
10 Lunge → Air Squats → Empty BB Front Squats
10 Up-Down w/ Pause → Up-Downs Over Bar → Burpees Over Bar
5/5 SA Ring Rows → 10 Ring Rows → Scap Pull-Ups
Extended Warm-up
Metcon (No Measure)
EMOM x 8 MIN
MIN 1 – 3-5 Reps Gymnastics Option (Practice Chest to Bar Pull-Ups or Pull-Up Practice*)
MIN 2 – 5 Front Squats (Building Weight)
*Options…
Banded Strict Chest to Bar Pull-Ups
Pausing Chest to Bar Pull-Ups
2-for-1 Chest to Bar Pull-Ups
Pull-Up or Banded Pull-Up Practice
(No Measure)
Workout
Part 1 (AMRAP – Reps)
AMRAP x 10 MINUTES
2-4-6-8-and so on…
Front Squats (95/65)|(65/45)
Burpees Over Bar
Chest to Bar Pull-Ups
(Score is Total Reps)
-Rest 3:00 b/t P1 & P2-
Part 2 (Time)
FOR TIME
40 Front Squats
30 Burpees Over Bar
20 Chest to Bar Pull-Ups
(Score is Time)
KG BB: (42.5/30)|(30/20)
Optional Cool Down
Metcon (No Measure)
FOR RECOVERY
3:00 Foam Roll Lats
:45/:45 Standing Side Lat Stretch
1:00 Rig Assisted Lat Stretch
(No Measure)