Crossfit Lillington – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
1 ROUND
10 Calf Raises
20 Bunny Hops
10 Alt. Calf Stretches
5 Inchworm + Up Dog to Down Dog
10 Elbow Punches
10 BB RDL
Into…
1 ROUND
30 Single Unders
10 Single Single Double Under Attempts
10 SLOW Alt. Single Leg BW RDL
10 Elbow Punches
10 Up-Downs
Into…
1 ROUND
10 Single Double Single Double Under Attempts
30 Double Unders or 50 Single Unders
10 Hang Muscle Cleans
10 Up-Downs Over Bar
Strength – All
Hang Power Clean
EMOM x 5 MINUTES
5 Hang Power Cleans*
*Start Light and build past workout weight.
(Score is Weight)
Workout – Performance
EVERY 4:00 x 5 SETS (Time)
30 Double Unders
15 Hang Power Cleans (115/75)
30 Double Unders
15 Up-Downs Over Bar*
-Rest w/ Time Remaining-
(Score is Slowest Set)
KG BB: (52.5/35)
Workout – Fitness
EVERY 4:00 x 5 SETS (Time)
50 Single Unders
15 Hang Power Cleans (75/55)
50 Single Unders
15 Up-Downs*
-Rest w/ Time Remaining-
(Score is Slowest Set)
KG BB: (35/25)
Optional Cool Down – All
2 ROUNDS (No Measure)
:30/:30 Lat Foam Roll/Side
10 Slow Arm Haulers
5 Cat/Cows
1:00 Rebound Pose
(No Measure)