Crossfit Lillington – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
2 ROUNDS
10 Step-Ups
10/10 DB DL
8/8 DB Upright Row
6/6 DB Strict Press
8 Shoulder Tap Up/Downs
10 Deadbugs (add DB 2nd round)
Into…
2 ROUNDS
6 Burpees (Burpee step-over 2nd round)
6 Step-overs
10 DB Hang Snatch
10 DB Pull Across
10 Sit-ups (Add DB 2nd round)
Workout – All
AMRAP x 25 MINUTES (AMRAP – Rounds and Reps)
20 DB Alt. Hang Snatch (Athlete Choice)
20 DB Slides
20 Strict Pull-Ups or Ring Rows
20 DB Deadbugs
20 Burpee Box Step-Overs (Athlete Choice)
20 DB Weighted Sit-Ups
(Score is Rounds + Reps)
Optional Cool Down – All
2-3 SETS FOR QUALITY (No Measure)
5 SLOW Cat/ Cows
10 Alt. Supermans
:45/:45 KB Calf Smash
:45/:45 KB Quad Smash
-Rest As Needed b/t Sets-
(No Measure)