Crossfit Lillington – CrossFit
Warm-Up
Warm-Up (No Measure)
2 SETS x :30 MAX REPS* (RPE 6)
MOVT 1: Air / Bootstrap Squats
MOVT 2: Good Mornings (BB Opt.)
MOVT 3: Step-Ups
MOVT 4: Scap Push-Ups
MOVT 5: Row
-1:00 Rest b/t Part 1 and Part 2-
2 SETS x :30 MAX REPS* (RPE 8)
MOVT 1: MB Thrusters
MOVT 2: BB Sumo Deadlifts
MOVT 3: Box Jumps
MOVT 4: BB Strict Press
MOVT 5: Row
*Flow from one movement to the next. If needed, take 10s to transition.
Workout – Performance
Fight Gone Bad (3 Rounds for reps)
3 Rounds For Total Reps in 17 minutes.
1 minute Wall Ball Shots (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest.
(Score is Reps)
KG WB: (9/6)
KG BB: (35/25)
Workout – Fitness
“FIGHT GONE BAD (FITNESS)” (AMRAP – Reps)
3 ROUNDS FOR MAX REPS
1:00 – Wall Balls (14/10)
1:00 – KB Sumo Deadlift (53/35)
1:00 – Box Jumps (20)
1:00 – Burpees
1:00 – Cal Row
1:00 – Rest
(Score is Total Reps)
KG WB: (6/5)
KG KB: (24/16)
Partner Workout Option
IN TEAMS OF 2… (AMRAP – Rounds and Reps)
AMRAP x 17 MINUTES*
20-40-60-an so on…
Wall Balls (20/14)
Sumo Deadlift High Pull (75/55)
Box Jump (20)
Push Press
Cal Row**
*P1 works while P2 rests. Split reps as needed.
**Alt. Cals 15-30-50.
(Score is Rounds + Reps)
KG WB: (9/6)
KG BB: (35/25)
Optional Finisher
3 SETS (No Measure)
12 Rower Hamstring Curls
10 Rower Pike-Ups
-Rest As Needed b/t Sets-
(No Measure)