Crossfit Lillington – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
AMRAP x 4 MINUTES
100m Run
4 Power Cleans
4 Alt. Elbow Punches
4 Front Squats
Into…
AMRAP x 4 MINUTES
100m Run
4 Scap Pull-Ups
4 Kip Swings
4 Ring Rows or Strict Pull-Ups
Hero Workout – Performance
Badger (Time)
3 rounds for time of:
30 squat cleans
30 pull-ups
Run 800 meters
95 lb/65 lb
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
To learn more about Badger click here
KG BB: (42.5/30)
Hero Workout – Fitness
BADGER (FITNESS) (Time)
3 ROUNDS FOR TIME
30 Squat Cleans (65/45)
30 Jumping Pull-Ups
800m Run
(Score is Time)
KG BB: (30/20)
Optional Cool Down – All
2 SETS FOR QUALITY (No Measure)
10 SLOW Alt. Scorpions
15 Tib Raises
20 Alt. 90-90 Hip Rotations
-Rest as Needed b/t Sets-
(No Measure)
Extra Credit – All
NOTE — July’s extra credit focus will revolve around getting stronger with the Push Jerk and more comfortable with Inversion Skills and Drills. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.