Crossfit Lillington – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
2 ROUNDS
15 Banded Pull Aparts
15 Banded Upright Row
15 Banded Bent Over Row
:30/:30 Banded Lat Distraction
AMRAP x 5 MINUTES
:30 Bike
20 Single Unders*
5 Scap Pull-Ups
5 Kip Swings
*Switch to 15 Double Unders after two rounds.
Skill – Performance
4 SETS (No Measure)
1 Strict Toes to Bar
+
2 Toes to Bar
+
4 Alt. Toes to Bar
-Rest As Needed b/t Sets-
(No Measure)
Skill – Fitness
4 SETS (No Measure)
1 Strict Knees to Chest
+
2 Toes to Something
+
4 Alt. Toes to Something
-Rest As Needed b/t Sets-
(No Measure)
Workout – Performance
EMOM x 20 MINUTES (AMRAP – Reps)
MIN 1 – :45 Cal Bike
MIN 2 – :45 Double Unders
MIN 3 – :45 Cal Bike
MIN 4 – :45 Toes to Bar
(Score is Total Reps)
Workout – Fitness
EMOM x 20 MINUTES (AMRAP – Reps)
MIN 1 – :45 Cal Bike
MIN 2 – :45 Single Unders
MIN 3 – :45 Cal Bike
MIN 4 – :45 Toes to Something
(Score is Total Reps)
Optional Cool Down – All
EMOM x 9 MINUTES (No Measure)
MIN 1 – :45 EZ Bike (option for nasal breathing only)
MIN 2 – :45 Alt. Bird Dogs
MIN 3 – :45 Foam Roll or Empty Barbell Quad Smash
(No Measure)