Crossfit Lillington – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
EMOM x 4 MINUTES (:45 ON / :15 OFF)
MIN 1: Samson Lunges
MIN 2: Yoga Push-Ups
MIN 3: Deep Squat Ankle Rocks
MIN 4: :20/:20 Adductor Rock Backs
Into…
20’-25 LINE DRILLS
Walking Knee Hugs
Walking Toy Soldier Kicks
Hamstring Scoops
Duck Walk
High Knees
Butt Kickers
400m Run
Workout – All
FOR TIME* (Time)
2 Mile Run
200 Up-Downs
*Partition reps and movements as needed.
**Option to wear a 20/14lb vest.
(Score is Time)
Optional Cool Down – All
2-3 SETS FOR QUALITY (No Measure)
10 SLOW PVC Pass Thrus
5/5 Moose Antlers
10/10 Single Arm Banded Upright Row
-Rest as Needed b/t Sets-
(No Measure)