Crossfit Lillington – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
2 ROUNDS
100M Jog
8/8 Leg Swings Fwd + Back
8/8 Leg Swings Side to Side
10 Glute Bridge Raises
10 Deadbugs
10 Cossack Squats
Into…
2 ROUNDS
:30 Jump Rope
10 KB Deadlifts
8/8 Lateral Step Ups
10 Sit Ups
10 Air Squats
Workout – All
3 ROUNDS FOR QUALITY (No Measure)
1:00 Jump Rope (Singles, Doubles or Triples)
30 Russian KB Swings (Athlete Choice)
20 Lateral Box Step-Overs (Athlete Choice)*
400m Run
30 Sit-Ups
20 KB Goblet Squats
*Goblet KB Optional for Step-Over.
(No Measure)
Optional Cool Down – All
2-3 SETS FOR QUALITY (No Measure)
5 As w/Light Weight
5 Ts w/Light Weight
5 Ys w/Light Weight
15 Banded Upright Rows
1:00 Child’s Pose w/Lat Stretch
-Rest as Needed b/t Sets-
(No Measure)