Crossfit Lillington – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
1 ROUND (25’ for each movement)
200m Run
Walking Samson Lunges
Toe Walk
Walking Toe Touches
Heel Walks
Walking Figure 4 Squat
High Knees
Walking Lateral Lunges
Butt Kickers
200m Run
Into…
2-3 ROUNDS (Time Permitting)
10 DB Alt. Around the Worlds
10 Scap Push-Ups
10 Push-Up to Pike*
10 Supinated Single Ring Ring Row*
*RND 2-3 complete 10 DB Floor Press w/ Light DB’s + 10 Supinated Ring Rows.
Workout – All
EVERY 5:00 x 5 SETS (Time)
400m Run
20 DB Floor Press (Athlete Choice)*
10 Chin-Ups or Supinated Ring Rows
*Option for DB Deficit Push-Ups or Hand Release Push-Ups
-Rest w/ Time Remaining-
(Score is Slowest Time)
Optional Cool Down – All
2-3 SETS FOR QUALITY (No Measure)
5 As w/Light Weight
5 Ts w/Light Weight
5 Ys w/Light Weight
15 Banded Upright Rows
1:00 Child’s Pose w/Lat Stretch
-Rest as Needed b/t Sets-
(No Measure)