Crossfit Lillington – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
2 ROUNDS
5 Mountain Climber Groiner*
10 Tuck-Ups or V-Ups
10 Air Squats
10 BB Upright Rows
*1 Rep= 4 Mountain Climbers + 1 Groiner each leg.
Into…
2 ROUNDS
7-10 Kip Swings
10 BB Deadlifts
7 Hang High Pulls
10 Alt. Elbow Punches
7 Front Squats
Strength – All
Front Squat (ON A 12:00 RUNNING CLOCK…
Build to a Heavy 5-Rep Front Squat*)
*Bar must come from the floor. Build up to and possibly past workout weight.
(Score is Weight)
NCFIT Classic Workout – Performance
“WAVE RUNNER” (Time)
FOR TIME
7-5-3-5-3-1-3-2-1
Front Squats (225/155)
12-8-4-12-8-4-12-8-4
Toes to Bar
(Score is Time)
KB BB: (85/60)
NCFIT Classic Workout – Fitness
“WAVE RUNNER (FITNESS)” (Time)
FOR TIME
8-6-4-6-4-2-4-3-2
Front Squats (155/105)
10-10-10-10-10-10-10-10-10
Knees to Chest
(Score is Time)
KB BB: (70/47.5)
Partner Workout Option
IN TEAMS OF 2… (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
10 Front Squats (Athlete Choice)
20 Toes to Bar or Toes to Something
8 Front Squats
16 Toes to Bar or Toes to Something
6 Front Squats
12 Toes to Bar or Toes to Something
8 Front Squats
16 Toes to Bar or Toes to Something
6 Front Squats
12 Toes to Bar or Toes to Something
4 Front Squats
8 Toes to Bar or Toes to Something
*P1 works while P2 rests. Split work as needed.
(Score is Rounds + Reps)
Optional Cool Down – All
2-3 SETS FOR QUALITY (No Measure)
10 SLOW Arm Haulers
1:00 Thoracic Spine Foam Roll
:45/:45 Lat Foam Roll
-Rest as Needed b/t Sets-
(No Measure)