Crossfit Lillington – CrossFit
Warm-Up
Warm-Up (No Measure)
DOUBLE UNDER WARM-UP
(:15 ON / :15 OFF)
-Single Unders
-Single + Single + High Jump
-Single + High Jump
-High Jumps
-Single + Single + Double Under
-Single + Double Unders
-Double Unders (first practice set)
-Double Unders (second practice set)
into…
1 ROUND
3/3 Lateral Step Ups
6 Tuck Ups
8 Scap Pull-Ups
10 Shoulder Taps
into…
1 ROUND
6 Step Overs
6 V-Ups
6 Glute Bridges + :10 Hold
6 Push-Ups
Strength – All
Bench Press (10-8-6*)
*Start Light and build to Moderate+.
(Score is Weight)
Workout – Performance
AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)
10 Hand Release Push-Ups
20 Alt. Box Step-Ups (24/20)
30 V-Ups
40 Double Unders
(Score is Rounds + Reps)
Workout – Fitness
AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)
10 Push-Ups
20 Alt. Box Step-Ups (20)
30 Tuck-Ups
80 Single Unders
(Score is Rounds + Reps)
Optional Cool Down – All
2-3 SETS FOR QUALITY (No Measure)
1:00/1:00 Hamstring Barbell Smash or Foam Roll
10 Elevated Calf Raises w/:01 Pause in Bottom Position
10 Alt. Groiner/Hamstring Stretch
-Rest as Needed b/t Sets-
(No Measure)