Crossfit Lillington – CrossFit
Suggested Warm-Up
EMOM x 8 MINUTES (No Measure)
MIN 1 – :40 Row
MIN 2 – :40 Alt. Deadbugs (2nd Round → :40 Sit-Ups)
MIN 3 – :40 KB SDHP
MIN 4 – :40 Plank Hold (2nd Round → :40 Up-Downs)
Workout – All
3 SETS FOR TIME (Time)
40/35 Cal Row
40 Sit-Ups
30/25 Cal Row
30 Tuck-Ups
20/15 Cal Row
20 Up-Downs
-Rest 2:00 b/t Sets-
(Score is Slowest Set)
Optional Cool Down – All
2-3 SETS FOR QUALITY (No Measure)
10 SLOW Arm Haulers
10 Alt. Plate Around the Worlds
1:00 Thoracic Spine Foam Roll
-Rest as Needed b/t Sets-
(No Measure)