Crossfit Lillington – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
1-2 ROUNDS
5 Jefferson Curls
5 Burpee Broad Jumps
5/5 Single Leg RDLs
into…
AMRAP x 6 MINUTES
:30 Row
10 Vertical Jumps
5/5 KB Suitcase Deadlifts
Workout – Performance
AMRAP x 20 MINUTES (AMRAP – Rounds and Reps)
40/30 Cal Row
30 Box Jumps (24/20)
200m KB Farmers Carry (53/35)
(Score is Rounds + Reps)
KG KB: (24/16)
Workout – Fitness
AMRAP x 20 MINUTES (AMRAP – Rounds and Reps)
30/25 Cal Row
30 Box Jumps (20)
200m KB Farmers Carry (35/26)
(Score is Rounds + Reps)
KG KB: (16/12)
Finisher – All
EMOM x 6 MINUTES (No Measure)
MIN 1 – :45 Max KB Slides
MIN 2 – :45 Tuck or Hollow Hold
(No Measure)
Optional Murph Prep – All
Metcon (No Measure)
5 SETS*
400m Run
Immediately Into…
2 ROUNDS
5 Pull-Ups or Ring Rows
10 Push-Ups
15 Air Squats
-Rest 1:30 b/t Sets-
*1 SET= 400m Run + 2 ROUNDS. Hold consistent pace on all 6 runs. intentional, crisp movement on all the of the BW movements. Try to accomplish unbroken if possible.
(No Measure)