Crossfit Lillington – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
AMRAP x 7 MINUTES
8/6 Cal Row
8 Up-Downs*
8 Alt. Step-Ups*
100m Run
*Complete 5 Burpees / 5 Box Jumps halfway through AMRAP.
Hero Workout – Performance
Small (Time)
3 Rounds For Time
1,000 meter Row
50 Burpees
50 Box Jumps (24/20 in)
800 meter Run
In honor of U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, PA, died on February 12, 2009
To learn more about Small click here
Hero Workout – Fitness
“SMALL (FITNESS)” (Time)
3 ROUNDS FOR TIME
800/600m Row
35 Burpees
35 Box Jumps (20)
600m Run
(Score is Time)
Partner Workout Option
IN TEAMS OF 2… (AMRAP – Rounds and Reps)
AMRAP x 40 MINUTES
1500/1250m Row
80 Burpees
80 Box Jumps (Athlete Choice)
800m Run
*P1 works while P2 rests. Complete the 800m Run together and split all other work as needed.
(Score is Rounds + Reps)
Optional Cool Down – All
ON A 5:00 RUNNING CLOCK… (No Measure)
Rebound Pose Practicing Box Breathing
(No Measure)