Crossfit Lillington – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
4 x 50m Run (:10 rest b/t efforts)
25’ LINE DRILLS (Down & Back)
Floorscrappers
Quad Stretch
Toy Soldiers
Side Lunge/Side Lunge/Turn
Prison Walks
Figure 4s
Carioca
Into…
2 ROUNDS
4 Push Up to Down Dog
8 Tuck Ups/ V-Ups
8 Kip Swings
8 Floor Press
8 Up-Downs/ Burpees
Workout – Performance
FOR TIME (Time)
20 Burpees Over DBs
40 DB Floor Press (50/35)
60 Toes to Bar
800m Run
10 Burpees Over DBs
20 DB Floor Press
30 Toes to Bar
400m Run
(Score is Time)
KG DB: (22.5/15)
Workout – Fitness
FOR TIME (Time)
20 Burpees
30 DB Floor Press (35/20)
50 Toes to Something
800m Run
10 Burpees
15 DB Floor Press
25 Toes to Something
400m Run
(Score is Time)
KG DB: (15/10)
Partner Workout Option
IN TEAMS OF 2… (Time)
FOR TIME
800m Run
60 Burpees
120 DB Floor Press (Athlete Choice)
180 Toes to Bar or Toes to Something
*P1 & P2 will complete 800m Run and Burpees together. Split all other work, reps, and movements as needed with P1 working and P2 resting.
(Score is Time)
Optional Finisher – All
2-3 SETS (No Measure)
10 DB Zottman Curls
12-15 Single DB Overhead Tricep Extensions
15-20 Weighted Russian Twists*
*1 Rep = R+L.
-Rest As Needed b/t Sets-
(No Measure)