Crossfit Lillington – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
EMOM x 4 MINUTES (:40 ON / :20 OFF)
MIN 1: Samson Lunges
MIN 2: Yoga Push-Ups
MIN 3: Good Mornings
MIN 4: Up-Downs
Into…
EMOM x 8 MINUTES (:40 ON / :20 OFF)
MIN 1: Row (Legs + Hip Only)
MIN 2 : Single Unders
MIN 3: Row (Arms only)
MIN 4: High Jump Single Unders
MIN 5: Row (Full Stroke)
MIN 6: Fast Single Unders
MIN 7: Row (28-30 SPM)
MIN 8: Double Unders or Single-Single-Double
Workout – Performance
EVERY 5:00 x 6 SETS (Time)
500/400m Row
50 Double Unders
15 Up-Downs
-Rest w/ Time Remaining-
(Score is Slowest Set)
Workout – Fitness
EVERY 5:00 x 6 SETS (Time)
400/300m Row
100 Single Unders
10 Up-Downs
-Rest w/ Time Remaining-
(Score is Slowest Set)
Partner Workout Option
IN TEAMS OF 2… (AMRAP – Rounds and Reps)
AMRAP x 30 MINUTES
1000/800m Row
200 Double Unders
30 Synchro Up-Downs
*P1 works while P2 rests for the Row and the Double Unders. Both partners complete the Up-Downs together.
(Score is Rounds + Reps)
Optional Cool Down – All
3 SETS FOR QUALITY (No Measure)
10 Up Dog to Down Dog
10 Slow Inchworms + Scap Push-Ups
1:00 Rebound Pose
-Rest as Needed b/t Sets-
(No Measure)