Announcements
We will be following the NCFit programming found under the “CrossFit” heading, not “ A Mayhem”…for the next cycle. Get ready to enhance your barbell skills.
Crossfit Lillington – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
1 ROUND
2:00 Cardio Choice (RPE 4-5)
20 SLOW Alt. Plank Shoulder Taps
10 DB Lat Pullover Alt. Deadbugs
5 Up-Downs
Into…
1 ROUND
1:30 Cardio Choice (RPE 5-6)
:15/:15 Single Arm Plank Hold
10 Alt. Bird Dogs
5 Up-Downs
Into…
1 ROUND
1:00 Cardio Choice (RPE 6-7)
:15-:20 Bottom of Push-Up Hold
10 Sit-Ups
5 Up-Downs
Workout – All
AMRAP x 30 MINUTES (AMRAP – Rounds and Reps)
60/50 Cal Row, Bike, Ski
60 Sit-Ups
6 Wall Walk or Adjusted Wall Walks
40/30 Cal Row, Bike, Ski
40 Push-Up
4 Wall Walk or Adjusted Wall Walks
20/15 Cal Row, Bike, Ski
20 Up-Downs
2 Wall Walk or Adjusted Wall Walks
(Score is Rounds + Reps)
Optional Cool Down – All
2-3 SETS FOR QUALITY (No Measure)
5 Bodyweight Kang Squats
10 Arm Haulers
15 Glute Bridge Ups
1:00/1:00 Couch Stretch
-Rest as Needed b/t Sets-
(No Measure)