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
400m Run
25’ High Knees
25’ Butt Kickers
25’ Figure 4 Stretch
25’ Walking Hamstring Stretch
200m Run
Into…
1 ROUND
10 Goodmornings
8 Push Up to Pike
1:00 Farmer Hold
Into…
10 Burpees
8 DB Strict Press
10 DBL DB Deadlifts
100m Farmer Carry
Workout – All
AMRAP x 25 MINUTES (AMRAP – Rounds and Reps)
800m Run
10 DB Burpees (Athlete Choice)
15 DB Push Press
200m DB Farmers Carry
(Score is Rounds + Reps)
Optional Cool Down – All
2-3 SETS FOR QUALITY (No Measure)
5 As + Ts + Ys* w/LIGHT Weight
10/10 Single Leg Glute Bridge-Ups
1:00 Rebound Pose
*1 Rep = A + T + Y
-Rest as Needed b/t Sets-
(No Measure)