Crossfit Lillington – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
QUICK MOBILITY FLOW:
6 Down Dog to Up Dog
12 Alt Plank to Toe Tap
3/3 Groiners with a Twist
6 90/90 Hip Rotations
12 Glute Bridge
:20 Hollow Hold
Into…
2 ROUNDS
:30 Arms only Rowing
:30 Arms and body
:30 Half Slide
:30 Full Row
10 Up/Down + Shoulder Tap
10 Alt Tuck-ups
Into…
1 ROUND (Time Permitting)
12/15 Cal Row
10 Burpees
10 Alt V-ups
Workout – All
EMOM x 30 MINUTES (AMRAP – Reps)
MIN 1&2 – 15/12 Cal Row + Max Burpees
MIN 3 – Rest
MIN 4&5 – 15/12 Cal Row + Max Alt. V-Ups
MIN 6 – Rest
(Score is Total Burpees & Alt. V-Ups)
Optional Cool Down – All
FOR RECOVERY (No Measure)
8:00 of Yoga Flow…
Suggested Flow:
1:00 Pigeon (R)
1:00 Dragon (R)
1:00 Pigeon (L)
1:00 Dragon (L)
1:00 Frog Stretch
1:00 Child’s Pose
2:00 Rebound
(No Measure)