Crossfit Lillington – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
1:00 Cardio Choice
10 Deadbugs
10 Paused Glute Bridge-Ups
15 Air Squats
Into…
1:00 Cardio Choice
5 Inchworm + Up-Dog to Down-Dog
:30 KB Front Rack + :30 KB OH Hold
10 Cossack Squats
10 Glute Bridge-Ups
Into…
1:00 Cardio Choice
10 Banded Deadbugs
:30 Dead Hang
:30 Plank/Hollow/Tuck Hold
Workout – All
Metcon (No Measure)
3 ROUNDS FOR QUALITY
2:00 Cardio Choice
20 Glute Bridge-Ups
10 Alt. Cossack Squats
1:00 KB Hold (Athlete Choice)*
*Option for Overhead, Front Rack, Farmers Hold.
Into…
3 ROUNDS FOR QUALITY
2:00 Cardio Choice
20 Banded Deadbugs
10 Inchworm + Up-Dog to Down-Dog
1:00 Static Hold*
*Static Hold Options…
Plank
Tuck/ Hollow Hold
Dead Hang
HS Hold
(No Measure)
Optional Cool Down – All
2-3 SETS FOR QUALITY (No Measure)
:30/:30 Banded Ankle Distraction (Box Optional)
:45/:45 Foam Roll Lats
10 Alt. Calf Piked Calf Stretches
1:00 Foam Roll Upper Back
-Rest as Needed b/t Sets-
(No Measure)