Crossfit Lillington – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
EMOM x 9 MINUTES
MIN 1 – :40 Row
MIN 2 – :20 Air Squats + :20 Push-Up to Down Dog
MIN 3 – :20 Slow Arm Haulers + :20 Hollow Rocks
Into…
1-2 ROUNDS
10 Alt. Elbow Punches
10 Empty Barbell Front Squats
10 Empty Barbell Strict Presses
Workout – Performance
EMOM UNTIL COMPLETION (Time)
MIN 1 – 200/150 Row
MIN 2 – Max Thrusters (115/75)*
MIN 3 – Rest
*Continue the workout until 100 Thrusters total are completed.
(Score is Time)
KG BB: (52.5/35)
Workout – Fitness
EMOM UNTIL COMPLETION (Time)
MIN 1 – 200/150 Row
MIN 2 – Max Thrusters (75/55)*
MIN 3 – Rest
*Continue the workout until 100 Thrusters total are completed.
(Score is Time)
KG BB: (35/25)
Partner Workout Option
IN TEAMS OF 2… (AMRAP – Reps)
EMOM x 30 MINUTES
MIN 1 – :50 Max Cal Row
MIN 2 – Max Thrusters (Athlete Choice)*
MIN 3 – Rest
*P1 completes the Max Meter Row while P2 completes Max Thrusters. Partners will then switch. P1 and P2 both rest together.
(Score is Total Cals + Thrusters)
Optional Cool Down – All
2 SETS FOR QUALITY (No Measure)
100m EZ Walk*
2:00 Foam Roll**
*Nasal only breathing
**Lats / Glutes / Hamstrings
-Rest as Needed b/t Sets-
(No Measure)