Crossfit Lillington – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
1 ROUND
200 M Run
10/10 Leg Swing
10 Calf Raises
10 Alt Shoo the Chickens
10 Alt Open the Gate hip openers
Into…
2 ROUNDS
1:00 Row
30 Single Unders → 30 Dubs
:15 Hollow Hold + 10 Hollow Rocks
Workout – All
AMRAP x 35 MINUTES (AMRAP – Rounds and Reps)
2000/1800m Row
150 Double Unders
1 Mile Run
50 Sit-Ups
(Score is Rounds + Reps)
Optional Cool Down – All
2-3 SETS FOR QUALITY (No Measure)
5 SLOW Cat/ Cows
10 Alt. Supermans
:45/:45 KB Calf Smash
:45/:45 KB Quad Smash
-Rest As Needed b/t Sets-
(No Measure)