Crossfit Lillington – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
2 ROUNDS
10 Toe Touch Jumping Jacks
10 Air Squats
6 Inch Worm to Push-Up
10 KB Deadlifts
Into…
1 ROUND
200m Run
10 Russian KB Swings
10 Box Step-Ups
10 Up-Downs
10 WB Thrusters
Into…
1 ROUND
200m Run
10 American KB Swings
10 Box Jumps
10 Burpees
10 Wall Ball Shots
Hero Workout – Performance
Whitten (Time)
5 Rounds for time:
22 Kettlebell swings, 70# / 50#
22 Box jump, 24” / 20″
400m Run
22 Burpees
22 Wall-Ball Shots, 20# /14#
In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010
To learn more about Whitten click here
KG KB: (32/24)
KG WB: (9/6)
Hero Workout – Fitness
WHITTEN (FITNESS) (Time)
5 ROUNDS FOR TIME
22 KB Swings (53/35)
22 Box Jumps (20)
400m Run
22 Burpees
22 Wall Balls (14/10)
(Score is Time)
KG KB: (24/16)
KG WB: (6/5)
Optional Cool Down – All
EMOM x 9 MINUTES (No Measure)
MIN1 – 5/5 Sciatic Nerve Floss
MIN 2 – 10 Alt. 90-90 Hip Rotations
MIN 3 – 5/5 Groiners w/Twist
*Deep lunge position and squeeze the glutes to drive the hips towards the floor. Rotate upper body towards the forward leg.
(No Measure)
Extra Credit – All
NOTE — September’s extra credit focus will revolve around Clean Development & Ab Finisher.
1.) EVERY 1:30 x 6 SETS (Weight)
1 Power Clean
+
1 Hang Power Clean
+
1 High Hang Power Clean
*Build to a Moderate Weight.
(Score is Weight)
2.) TABATA (:20 ON / :10 OFF) (No Measure)
Hollow Body Rocks
(No Measure)