Crossfit Lillington – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
AMRAP x 6 MINUTES
50 Single Unders
10 Plank to Pike
10 Alt. Dead Bugs
5/5 Hand Over Hand Ring Row
10 Push-Ups
Into…
25 Double Unders or 50 Single Unders
3 Half Wall Walks
10 Sit-Ups
10 Knees to Elbow
5 Ring/Bench/Box Dip
Partner Workout – All
IN TEAMS OF 2… (AMRAP – Rounds and Reps)
AMRAP x 21 MINUTES*
100 Double Unders or 200 Single Unders
8 Wall Walks
80 Double Unders or 160 Single Unders
60 Sit-Ups
60 Double Unders or 120 Single Unders
4 Rope Climbs or 20 Knees to Elbow
40 Double Unders or 80 Single Unders
20 Dips**
*P1 works while P2 rests. Split work as needed.
**Option to use Rings, Benches, or Boxes.
(Score is Rounds + Reps)
Solo Workout Option – All
AMRAP x 21 MINUTES (AMRAP – Rounds and Reps)
50 Double Unders or 100 Single Unders
4 Wall Walks
40 Double Unders or 80 Single Unders
30 Sit-Ups
30 Double Unders or 60 Single Unders
2 Rope Climbs or 10 Knees to Elbow
20 Double Unders or 40 Single Unders
10 Dips*
*Option to use Rings, Benches, or Boxes.
(Score is Rounds + Reps)
Optional Cool Down – All
2-3 SETS FOR QUALITY (No Measure)
15 SLOW Arm Haulers
10 Calf+Tib Raises
10 Slow Alt. Scorpions
-Rest as Needed b/t Sets-
(No Measure)