Crossfit Lillington – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
2 ROUNDS
5/5 Moose Antlers
10 PVC Pass Throughs
10 Behind the Neck PVC Presses
Into…
AMRAP x 6 MINUTES
6 Push-Ups to Down Dog
6 PVC Scarecrow Snatches (high pull + punch overhead)
6 PVC Overhead Jumping Squats
Strength – Performance
Overhead Squat (5-5-5-5-5*)
*Start Light-Mod and build to Moderate.
(Score is Weight)
Strength – Fitness
Front Squat (5-5-5-5-5*)
*Start Light-Mod and build to Moderate.
(Score is Weight)
Workout – Performance
7 ROUNDS FOR TIME (Time)
7 Handstand Push-Ups
7 Hang Power Snatches (95/65)
7 Overhead Squats
(Score is Time)
KG BB: (42.5/30)
Workout – Fitness
7 ROUNDS FOR TIME (Time)
7 DB Push Press (35/20)
7 Hang Power Snatches (65/45)
7 Front Squats
(Score is Time)
KG DB: (15/10)
KG BB: (30/20)
Optional Cool Down – All
6-8 MINUTES EMPTY BARBELL SMASHING… (No Measure)
Quads
Pecs
Triceps (barbell on rig)
Hamstrings (barbell on rig)
(No Measure)