Crossfit Lillington – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
2 ROUNDS
1:00 Row
15 Hollow Rocks
16 Alt. Supermans
10 False Grip Ring Rows
10 Scap Pull-Ups
2 ROUNDS
1:00 Row
10 Kip Swings
:10 Top of Dip Hold
:10 Bottom of Dip Hold
Skill – All
EMOM x 8 MINUTES (No Measure)
MIN 1 – 1-2 Muscle-Up Attempts or Skill Practice
MIN 2 – :45 Row (Building Intensity)
(No Measure)
Workout – Performance
EVERY 3:30 x 5 SETS (AMRAP – Reps)
500/400m Row
Max Ring Muscle-Ups in Time Remaining…
-Rest 1:30 b/t Sets-
(Score is Total Muscle-Ups)
Workout – Fitness
EVERY 3:30 x 5 SETS (AMRAP – Reps)
500/400m Row
Max Pull-Ups in Time Remaining…
-Rest 1:30 b/t Sets-
(Score is Total Pull-Ups)
Optional Cool Down – All
2-3 SETS (No Measure)
5 Up Dog to Down Dog
:30 Reverse Plank Hold
1:00 Scap/Spinal Lacrosse Ball Smash/Side*
*Place lacrosse ball behind shoulder, b/t scapula and spine. Place arm overhead. Focus on deep breaths.
-Rest As Needed b/t Sets-
(No Measure)
Extra Credit – All
NOTE — May’s extra credit focus will be building bodyweight gymnastics capacity for Murph + Ring Muscle-Up Skills & Drills. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.
1. MURPH PREP (No Measure)
3 SETS
400m Run
-Immediately Into-
2 ROUNDS
20 Pull-Ups
30 Pull-Ups
40 Air Squats
-Immediately Into-
400m Run
-Rest 4:00 b/t Sets-
(No Measure)