Crossfit Lillington – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
2 ROUNDS
5 Inchworm to Push Ups
10 Alt Pike Toe Taps
5/5 Moose Antlers
10 Tib/Calf Raises
5 Pause Up-Down
20 Single Unders
Into…
2-3 ROUNDS (Time Permitting)
5 Pike Push Ups
5 Burpees
5 Bench Dips
20 Double Unders
Workout – Performance
3 SETS (AMRAP – Rounds and Reps)
AMRAP x 7 MINUTES*
25 Double Unders
10 Strict Handstand Push-Ups
25 Double Unders
10 Strict Ring Dips
25 Double Unders
10 Burpees
-Rest 2:00 b/t Sets-
*Pick up where you left off.
(Score is Total Rounds + Reps)
Workout – Fitness
3 SETS (AMRAP – Rounds and Reps)
AMRAP x 7 MINUTES*
50 Single Unders
10 DB Strict Press (35/20)
50 Single Unders
10 Strict Dips**
50 Single Unders
10 Burpees
-Rest 2:00 b/t Sets-
*Pick up where you left off.
**Option for Bench, Box, or Rings.
(Score is Total Rounds + Reps)
Partner Workout Option
IN TEAMS OF 2… (AMRAP – Rounds and Reps)
AMRAP x 25 MINUTES*
50 Double Unders or 100 Single Unders
30 Strict Handstand Push-Ups or DB Strict Press (Athlete Choice)
50 Double Unders or 100 Single Unders
30 Strict Dips**
50 Double Unders or 100 Single Unders
30 Burpees
*P1 works while P2 rests. Split work as needed.
**Option for Ring, Bench, or Box.
(Score is Rounds + Reps)
Optional Cool Down – All
2-3 SETS FOR QUALITY (No Measure)
1:00 Foam Roll
10 Alt. Bird Dogs
1:00 Calf Smash on Barbell
10 Alt. Dead Bugs
-Rest as Needed b/t Sets-
(No Measure)