Crossfit Lillington – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
1-2 ROUNDS
5/5 Moose Antlers
:30 Wall Lat Stretch
5 Slow/Controlled Pause Kip Swings
Into…
AMRAP x 6 MINUTES
5 Empty Barbell Strict Press
5 Burpees Over Barbell
5 Tuck-Up + V-Up*
*1 Rep = 1 Tuck-Up + 1 V-Up
Strength – All
Push Jerk (ON A 18:00 RUNNING CLOCK…
Build to a Moderate 3-Rep Push Jerk)
Workout – Performance
FOR TIME (Time)
15-12-9-6-3
Shoulder to Overhead (155/105)
Toes to Bar
(Score is Time)
KG BB: (70/47.5)
Workout – Fitness
FOR TIME (Time)
15-12-9-6-3
Shoulder to Overhead (115/75)
Toes to Something
(Score is Time)
KG BB: (52.5/35)
Optional Cool Down – All
2-3 SETS FOR QUALITY (No Measure)
10 Alt. Bird Dogs
10 Alt. Deadbugs
20 Single DB Curls
-Rest as Needed b/t Sets-
(No Measure)