Crossfit Lillington – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
2:00 Row
Into…
AMRAP x 5 MINUTES
10 Alt. Deadbugs
10 Jumping Air Squats
10 Alt. Tall Step-Ups
10 Empty Barbell Front Squats
Into…
2:00 Row
Workout – Performance
AMRAP x 32 MINUTES (AMRAP – Rounds and Reps)
1000/800m Row
50 Sit-Ups
25 Box Jumps (30/24)
20 Front Squats (95/65)
(Score is Rounds + Reps)
KG BB: (42.5/30)
Workout – Fitness
AMRAP x 32 MINUTES (AMRAP – Rounds and Reps)
800/600m Row
50 Sit-Ups
25 Box Jumps (24/20)
20 Front Squats (65/45)
(Score is Rounds + Reps)
KG BB: (30/20)
Optional Cool Down – All
1-2 SETS FOR QUALITY (No Measure)
200m Cool Down Walk
10 Cat/Cows
5 KB Jefferson Curls
-Rest as Needed b/t Sets-
(No Measure)