Crossfit Lillington – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
1 ROUND
1:00 Bike (EZ)
10 Banded Pull Aparts
10 Arm Haulers
10 Scap Pull Ups
Into…
1 ROUND
1:00 Bike (MOD)
10 Supinated Banded Pull Aparts
10 Banded Dante Rows
10 Ring Rows
Into…
1 ROUND
1:00 Bike (Workout Pace)
10 Overhead Banded Pull Aparts
10 Banded Lat Push Downs
10 Kip Swings
Workout – Performance
3 SETS (AMRAP – Reps)
ON AN 8:00 RUNNING CLOCK…
75/65 Cal Bike
Max Gymnastics Reps*
-Rest 3:00 b/t Sets-
*Gymnastics Reps…
SET 1- Pull-Ups
SET 2- Chest to Bars
SET 3- Bar Muscle-Ups
(Score Total Reps)
Workout – Fitness
3 SETS (AMRAP – Reps)
ON AN 8:00 RUNNING CLOCK…
65/55 Cal Bike
Max Gymnastics Reps*
-Rest 3:00 b/t Sets-
*Gymnastics Reps…
SET 1- Ring Rows or Jumping Pull-Ups
SET 2- Pull-Ups
SET 3- Chest to Bars
(Score Total Reps)
Optional Cool Down – All
2 SETS (No Measure)
:30/:30 Lat Foam Roll/Side
10 Slow Arm Haulers
5 Cat/Cows
1:00 Rebound Pose
(No Measure)