Crossfit Lillington – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
400m Run
Into…
2 ROUNDS
20 Banded Pull-Aparts
5 Banded Cat Cows
20 Shoulder Taps
5 Push-Ups
20 Crunches
10/10 Split Squats
Workout – All
AMRAP x 25 MINUTES (AMRAP – Rounds and Reps)
800m Run
40 Sit-Ups
40 Walking Lunges
20 Up-Downs
20 Dips*
*RIng, Bar, or Box Optional.
(Score is Rounds + Reps)
Optional Cool Down – All
2-3 SETS FOR QUALITY (No Measure)
1:00/1:00 Empty Barbell Quad Smash
5/5 Ankle Deep Lunge Ankle Mobilization
5 Jefferson Curls
1:00 Child’s Pose
-Rest as Needed b/t Sets-
(No Measure)