Crossfit Lillington – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
1 ROUND
10 Banded Pass Throughs
10 Banded Pull Aparts
10 Boot Strappers
10 Groiners
Into…
1 ROUND
5 Push Up to Pike
10 Armhaulers
10 Air Squats
10 90-90 Hip Rotations
Into…
1 ROUND
5 Tempo Strict Press (31X1)
20 Pike Shoulder Taps
10 Narrow Squats
10 Cossack Squats
Strength – All
Shoulder Press (5×2*)
*Build and stay at Heavy weight across all sets.
(Score is Weight)
Workout – Performance
10 ROUNDS FOR TIME (Time)
10 Alt. Pistols
10 Push Press (95/65)
(Score is Time)
KG BB: (42.5/30)
Workout – Fitness
10 ROUNDS FOR TIME (Time)
10 Heel Elevated Narrow Stance Air Squats
10 Push Press (65/45)
(Score is Time)
KG BB: (30/20)
Optional Cool Down – All
2-3 SETS FOR QUALITY (No Measure)
10 Alt. Bird Dogs
10 Alt. Deadbugs
20 Single DB Curls
-Rest as Needed b/t Sets-
(No Measure)
Extra Credit – All
NOTE — June’s extra credit focus will revolve around Hyrox/Fitness Race training. Expect to see these style of workouts + running workouts to help build endurance.
AMRAP x 30 MINUTES (AMRAP – Rounds and Reps)
15 Wall Balls (20/15)
15 Cal Row
15 Push-Ups
30m Sled Push (Athlete Choice, Heavy)
-1:00 Rest after each Round-
(Score is Total Rounds + Reps)