Crossfit Lillington – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
2 ROUNDS
1:00 Bike (EZ-MOD Pace)
10 Scap Ring Rows
6/6 Single Arm Ring Rows
10 Deadbugs
Into…
1-2 ROUNDS (Time Permitting)
12/10 Cal Bike
10 Scap Pull-Ups
5 Lat Push-Downs*
10 Kip Swings
*Start in Active Hang, push down on the bar to engage the lats, slowly return to Active Hang.
Skill – Performance
EMOM x 6 MINUTES (No Measure)
1 Strict Pull-Up
+
2 Pull-Ups
+
2 Chest to Bars
(No Measure)
Skill – Fitness
EMOM x 6 MINUTES (No Measure)
2 Kip Swings
+
2 Half Pull-Ups
+
2 Pull-Ups
(No Measure)
Workout – Performance
AMRAP x 20 MINUTES (AMRAP – Rounds and Reps)
20/15 Cal Assault Bike*
10 Pull-Ups
20 Sit-Ups
10 Chest to Bars
(Score is Rounds + Reps)
*Cal C2: 25/20
Cal Echo: 15/12
Workout – Fitness
AMRAP x 20 MINUTES (AMRAP – Rounds and Reps)
15/12 Cal Assault Bike*
10 Jumping Pull-Ups
20 Sit-Ups
10 Pull-Ups
(Score is Rounds + Reps)
*Cal C2: 20/15
Cal Echo: 12/10
Optional Cool Down – All
2-3 SETS FOR QUALITY (No Measure)
10 Wrist Rocks
1:00 Foam Roll T Spine
1:00 EZ Row (Nasal Breathing Only)
-Rest as Needed b/t Sets-
(No Measure)