Crossfit Lillington – CrossFit
Warm-Up
Warm-Up (No Measure)
1 ROUND
1:00 Bike
8 Scorpions
8 Cossack Squats
10 Deadbugs
Into…
1 ROUND
1:00 Bike
8 Scap Push-Up + Shoulder Taps*
8/8 Split Squats
10 Bird Dogs
*Athletes perform 1 Scap Push-Up, then 1 Shoulder Tap on each side.
Into…
1 ROUND
1:00 Bike
8 Tempo Push-Ups (30X1)
10 Lunge
12 Sit-Ups
Workout – All
AMRAP x 28 MINUTES (AMRAP – Rounds and Reps)
50/40 Cal Bike
40 Sit-Ups
30 Alt. Lunges
20 Push-Ups
(Score is Rounds + Reps)
Optional Cool Down – All
5-10 MIN YOGA FLOW… (No Measure)
Up Dog to Down Dog
3-Legged Dog
Cat/Cows
Child’s Pose
Rebound Pose
(No Measure)