Crossfit Lillington – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
MOBILITY ROUND
10 Alt. Box Elevated Groiners
10-12 Alt. Wall Ball Around the Worlds
10 Calf + Tib Raises
10 Cat/ Cows
16-20 Elbow Punches
Into…
2 ROUNDS
1:00 Cal Row (EZ-MOD PACE)
10 Sumo Stance Good Mornings
10 WB Front Squat
10 WB Push Press
10 Step-Ups
Into…
1-2 ROUNDS (Time Permitting)
5 WB Thrusters
5 Wall Balls
5 Sumo Deadlifts
5 Upright Rows
5 Box Jumps
5 BB Push Press
Benchmark Workout – Performance
Fight Gone Bad (3 Rounds for reps)
3 Rounds For Total Reps in 17 minutes.
1 minute Wall Ball Shots (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest.
Benchmark Workout – Fitness
“FIGHT GONE BAD (FITNESS)” (AMRAP – Reps)
3 ROUNDS FOR MAX REPS
1:00 – Wall Balls (14/10)
1:00 – KB Sumo Deadlift (53/35)
1:00 – Box Jumps (20)
1:00 – Burpees
1:00 – Cal Row
1:00 – Rest
(Score is Total Reps)
KG WB: (6/5)
KG KB: (24/16)
Cool Down – All
ON AN 8:00 RUNNING CLOCK… (No Measure)
Foam Roll As Needed
(No Measure)