Crossfit Lillington – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
1 ROUND
10/10 Ankle Circles
10/10 Calf Raises
6 Push Up to Pike w/ a Calf Pump at the Top
200m Run
Into…
1 ROUND
50 Single Unders
10 Good Mornings
10 Elbow Punches
10 Scap Pull Up + 10 Kip Swings
Into…
1 ROUND
50 Single Unders or 25 Double Unders
10 Hang Muscle Cleans
50 Single Unders or 25 Double Unders
10 Ring Rows
Workout – Performance
5 SETS* (AMRAP – Rounds and Reps)
AMRAP x 3 MINUTES
1 Muscle-Up**
2 Power Cleans (185/135)
30 Double Unders
-Rest 1:00 b/t Sets-
*Pick up where you left off.
**Option for Ring or Bar.
(Score is Rounds + Reps)
KG BB: (85/60)
Workout – Fitness
5 SETS* (AMRAP – Rounds and Reps)
AMRAP x 3 MINUTES
2 Pull-Ups**
2 Power Cleans (135/95)
50 Single Unders
-Rest 1:00 b/t Sets-
*Pick up where you left off.
**Option for Chest to Bar
(Score is Rounds + Reps)
KG BB: (60/42.5)
Partner Workout Option
IN TEAMS OF 2… (AMRAP – Rounds and Reps)
AMRAP x 20 MINUTES*
1 Muscle-Up or 2 Pull-Ups
2 Power Cleans (Athlete Choice)
30 Double Unders or 50 Single Unders
*P1 completes a full round while P2 rests. Once a full round is complete partners switch.
(Score is Rounds + Reps)
Optional Cool Down – All
ON A 10:00 RUNNING CLOCK… (No Measure)
Foam Roll or Stretch as Needed
(No Measure)