Crossfit Lillington – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
‘DRILL STYLE’ PREP WORK
Shuttle Jog
Shuttle High Knees and Butt Kickers
-Quick Rest-
10 Scap Push Ups
10 Alt Piked Toe Touch
10 Hollow Rocks
10 Push ups
10 Tuck-up/ V-ups
-Quick Rest-
Shuttle Toy Soldiers and Figure 4s
Shuttle Shuffle
Shuttle Run
Into…
2 ROUNDS
6 Kip Swings
6 Strict Knee Raises
10 Tempo Floor Press
Workout – All
EMOM x 20 MINUTES (AMRAP – Reps)
MIN 1 – :45 Shuttle Runs*
MIN 2 – :45 DB Floor Press (Athlete Choice)
MIN 3 – :45 Toes to Bar or Something
MIN 4 – Rest
*1 Rep= 25′ out.
(Score is Total Reps)
Finisher – All
FOR TIME (Time)
400m DB Farmer Carry (Athlete Choice)*
*If normally prescribed: Performance= (50/35) & Fitness= (35/20)
(Score is Time)