Crossfit Lillington – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
1 ROUND
400m Run
8 Groiners
10 Scap Pull Ups
5/5 Leg Swings
Into…
1 ROUND
200m Run
4/4 Split Squats
10 Banded Straight Arm Push Downs
5/5 Figure 4 Stretch
Into…
1 ROUND
100m MedBall Run
8 Lunges
10 Ring Rows OR 3-5 Strict Pull Ups
10 Glute Bridge Ups
Workout – All
AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)
200m Run*
14 DB Goblet Alt. Lunges (Athlete Choice)
5-7 Strict Pull-Ups
*Option to Carry 20/14 Wall Ball During the 200m Run
(Score is Rounds + Reps)
Post Workout Strength (All)
4 SETS (Weight)
8/8 DB Goblet Bulgarian Split Squats
16 DB Weighted Glute Bridge-Ups*
*Hold for :30 on final rep.
-Rest As Needed b/t Sets-
(Score is Weight)