Crossfit Lillington – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
1 ROUND
10/8 Cal Bike
10 Good Mornings
10/10 Fire Hydrant Lifts
10 Bird Dogs
5/5 A-Frame Hip Opener*
10 Glute Bridge Raises
*Kneeling with one leg out straight to the side, rock forward and backwards 5 times
2 ROUNDS
10/8 Cal Bike
10 RDL w/ BB
6/6 Moose Antlers
8 Cat/Cows
8 Light DB Hang Cleans**
**RND 1: Deadlift Stance with DB starting outside the legs
**RND 2: Sumo Stance with DB starting between the legs
Workout – Performance
2 ROUNDS FOR TIME (Time)
60/50 Cal Bike
30 Deadlifts (225/155)
15/12 Cal Bike
30 DB Hang Power Cleans (50/35)
(Score is Time)
KG BB: (100/70)
KG DB: (22.5/15)
Workout – Fitness
2 ROUNDS FOR TIME (Time)
50/40 Cal Bike
30 Deadlifts (155/105)
12/10 Cal Bike
30 DB Hang Power Cleans (35/20)
(Score is Time)
KG BB: (70/47.5)
KG DB: (15/10)
Optional Cool Down – All
2 SETS FOR QUALITY (No Measure)
100m EZ Walk*
2:00 Foam Roll**
*Nasal only breathing
**Lats / Glutes / Hamstrings
-Rest as Needed b/t Sets-
(No Measure)