Crossfit Lillington – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
2:00 Cardio Choice (1:00 Easy / 1:00 Moderate)
2 SETS Static Hold Prep:
:20 Bulgarian Split Squat Hold
:20 Glute Bridge Hold
:40 Wall Sit — knees at 90°, weight in heels.
Then Into…
1-2 SETS Metcon Movement Prep:
:30 sec slow bike into :15 sec sprint
10 Alt. Lunges reps w/ Pause
10 Sit-Ups
Skill – All
3 SETS (No Measure)
:30/:30 Bulgarian Split Squat Hold
:40 DB Weighted Glute Bridge Hold
1:00 Wall Sit
-Rest 2:00 b/t Sets-
(No Measure)
Workout – All
AMRAP x 16 MINUTES (AMRAP – Rounds and Reps)
20/15 Cal Assault Bike*
20 Walking Lunges
20 Sit-Ups
*Cal C2: 25/20
Cal Echo: 15/12
(Score is Rounds + Reps)
Optional Cool Down – All
2-3 SETS FOR QUALITY (No Measure)
10 SLOW Arm Haulers
10 Alt. Plate Around the Worlds
1:00 Thoracic Spine Foam Roll
-Rest as Needed b/t Sets-
(No Measure)