Crossfit Lillington – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
1-2 ROUNDS
5/5 Ankle Circles
5/5 Leg Swings
10 Alt. Hip Openers
15 Tib Fib Raises
20 Bounding Hops
Into…
2 ROUNDS
200m Run
20 Alt. High Knees
10 Alt. Shoo the Chickens
20 Alt. Butt Kickers
10 Broad Jumps
Into…
2 ROUNDS
100m Run
5/5 KB Suitcase Deadlifts
10 Alt. KB Around the Body*
10/10 Single Arm Russian KB Swings
*Rotate the KB around the body and switch from hand to hand.
Workout – Performance
3 SETS (Time)
800m Run
40 Russian KB Swings (53/35)
200m Suitcase Carry*
-Rest 2:00 b/t Sets-
*Switch hands as needed.
(Score is Slowest Set)
KG KB: (24/16)
Workout – Fitness
3 SETS (Time)
800m Run
40 Russian KB Swings (35/26)
200m Suitcase Carry*
-Rest 2:00 b/t Sets-
*Switch hands as needed.
(Score is Slowest Set)
KG KB: (16/12)
Optional Cool Down – All
ON A 6:00 RUNNING CLOCK… (No Measure)
Foam Roll Quads/ Calves
(No Measure)