Crossfit Lillington – CrossFit
Warm-Up
Warm-Up (No Measure)
200m Team Run
Into…
2 ROUNDS
10 Lunge + Twist
8 Up-Downs w/ Pause in Plank
6 Tall Jumps
Into…
2 ROUNDS
8 Alt. Step-Ups
6 Push-Up to Pike
4 Burpees
Into…
200m Team Run
Workout – All
AMRAP x 16 MINUTES (AMRAP – Rounds and Reps)
16 Alt. Box Step-Overs (Athlete Choice)*
16 Burpees to a Target**
16 Box Jumps
100m Run
*Option to add DB and hold in Goblet Position.
**Target ideally is 6 inches above standing reach.
(Score is Rounds + Reps)
Post-Workout Skill – All
ON AN 8:00 RUNNING CLOCK… (No Measure)
Practice Ring or Bar Dips*
*Skill Options…
Top/Bottom Ring/Bar Hold
Box/Bench Dips
Strict Ring/Bar Dips (Banded Optional)
(No Measure)