CrossFit – Sun, Apr 13

Crossfit Lillington – CrossFit

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Suggested Warm-Up

Warm-Up (No Measure)

2 ROUNDS

1:00 Bike

5/5 Split Squats

10 Good Mornings (Option for KB)

10 Banded Pull Aparts

Into…

2 ROUNDS

1:00 Bike

10 Walking Lunges

10 Russian KB Swings

10 Scap Pull Ups + 10 Ring Rows

Workout – All

EVERY 6:00 x 4 SETS (Calories)

40 Walking Lunges

30 Russian KB Swing (Athlete Choice)

20 Strict Pull-Ups

Max Cal Bike w/ Time Remaining…

-Rest 2:00 b/t Sets-

(Score is Total Cals)

Optional Cool Down – All

EMOM x 9 MINUTES (No Measure)

MIN 1 – 8/8 SA DB Upright Rows

MIN 2 – :45 Hollow Hold

MIN 3 – :45 EZ Bike

(No Measure)