Crossfit Lillington – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
3 ROUNDS
1:00 Row (Increasing Intensity)
30 Single Unders*
10 DB Around the World
6/6 Single Arm DB Strict Press
*RND 2 complete 10 sets of a Single-Single-Double. RND 3 complete 40 Double Unders or 60 Single Unders.
Skill – All
3 SETS (No Measure)
:30/:30 Single DB Overhead Hold
:30 Single DB Front Raise Hold
:30 DB/ Change Plate Lateral Raise Hold
:30 DB Upright Row Hold
-Rest As Needed b/t Sets-
(No Measure)
Workout – Performance
AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)
40 Double Unders
20/15 Cal Row
10 DB Strict Press (50/35)
5 Handstand Push-Ups*
*Option for Strict.
(Score is Rounds + Reps)
KG DB: (22.5/15)
Workout – Fitness
AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)
60 Single Unders
15/12 Cal Row
10 DB Strict Press (35/20)
5 DB Deficit Push-Ups
(Score is Rounds + Reps)
KG DB: (15/10)
Optional Cool Down – All
EMOM x 9 MINUTES (No Measure)
MIN 1 – :25/:25 Moose Antlers
MIN 2 – :50 90-90 Alt. Hip Rotations
MIN 3 – :25/:25 Lying Internal + External Shoulder Rotations*
*Lying on your back, extend arm out from shoulder then bend elbow to 90 degrees so hand is facing up. Keeping the elbow down, slowly lower the forearm forward then backwards. Option to add some LIGHT weight.
(No Measure)