Crossfit Lillington – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
200m Jog
Into..
8 (slow) Knee Over Toes Lunges
6 Bootstrappers
10 90/90 Hip Rotation
Into…
2 Rounds
1:30 Cardio Choice
20 Front to Back Line Hops
20 Side to Side Line Hops
15 Air Squats
Skill – All
ON A 10:00 RUNNING CLOCK… (No Measure)
Practice Single Leg Squats*
*Options
Single Leg Box Squats
Banded/ Rig Assisted Pistols
Alt. Pistols
(No Measure)
Workout – Performance
AMRAP x 16 MINUTES (AMRAP – Rounds and Reps)
10 Alt. Pistols
15/12 Cal Row
200m Run
(Score is Rounds + Reps)
Workout – Fitness
AMRAP x 16 MINUTES (AMRAP – Rounds and Reps)
10 Single Leg Alt. Box Squats*
12/10 Cal Row
200m Run
*Option for 15 Air Squats per Round
(Score is Rounds + Reps)
Optional Cool Down – All
EMOM x 9 MINUTES (No Measure)
MIN 1 – :45 Up Dog to Down Dog
MIN 2 – :25/:25 Figure 4 Stretch or Half Pigeon
MIN 3 – :45 Child’s Pose
(No Measure)