Crossfit Lillington – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
1 ROUND
6 Up-Dog Down-Dogs
8 Arm Haulers
10/10 Single Leg Glute Bridge Ups
50 Single Unders
Into…
1 ROUND
20 Shoulder Taps
8 Push-Up to Pike
8/8 Split Squats
50 Single Unders
Into…
1 ROUND
6 DB Push Press OR Pike Push-Ups
10 Barbell Front Rack Lunges
50 Single Unders OR 30 Double Unders
Strength – All
EVERY 4:00 x 4 SETS (Weight)
8/8 Back Rack Split Squats
*Start Light-Moderate and build to Moderate+.
(Score is Weight)
Workout – Performance
AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)
10 Front Rack Alt. Lunges (135/95)
10 Handstand Push-Ups
50 Double Unders
(Score is Rounds + Reps)
KG BB: (60/42.5)
Workout – Fitness
AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)
10 Front Rack Alt. Lunges (95/65)
10 DB Push Press (35/20)
100 Single Unders
(Score is Rounds + Reps)
KG BB: (42.5/30)
Optional Cool Down – All
2-3 SETS FOR QUALITY (No Measure)
1:00/1:00 Empty Barbell Quad Smash
10 Cat/Cows
5/5 Moose Antlers
-Rest as Needed b/t Sets-
(No Measure)