CrossFit – Wed, Dec 27

By tmurch17Uncategorized

Crossfit Lillington – CrossFit

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Warm-Up

Warm-Up (No Measure)

GENERAL WARM-UP

2 ROUNDS

10 Toe Touch Jumping Jacks

20 Shoulder Taps

30 Mountain Climbers

10 Scap Pull-Ups

Into…

SPECIFIC WARM-UP

2 ROUNDS

6 Up-Downs

6 Push-Up to Pike

6 Hanging Knee Tucks

6 Single Arm Alt. Ring Rows

Skill – All

ON AN 8:00 RUNNING CLOCK… (No Measure)

Practice Rope Climbs*

*Practice getting feet as high as possible before clamping.

(No Measure)

Workout – All

EMOM x 20 MINUTES (AMRAP – Reps)

MIN 1 – 1-3 Rope Climbs or 5-7 Strict Pull-Ups

MIN 2 – 10 Strict Handstand Push-Ups or DB Strict Press (Athlete Choice, Moderate)

MIN 3 – Max Burpees

MIN 4 – Rest

(Score is Lowest Round of Burpees)

Optional Cool Down

FOR RECOVERY (No Measure)

8:00 of Yoga Flow…

Suggested Flow:

1:00 Pigeon (R)

1:00 Dragon (R)

1:00 Pigeon (L)

1:00 Dragon (L)

1:00 Frog Stretch

1:00 Child’s Pose

2:00 Rebound

(No Measure)