Crossfit Lillington – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
1 ROUND
1:00 Bike
10 WB Deadlifts
10 WB Front Squats
10 WB Around the World
10 WB Strict Press
5 Up/Down
10 Tuck ups
Into…
1-2 ROUNDS
1:00 Bike
10 MB Thrusters → Wall Balls
5 Burpees → Burpee over WB
10 Barbell RDL
Workout – Performance
AMRAP (AMRAP – Rounds and Reps)
29 MIN AMRAP
Buy In: 50/40 Cal Assault Bike
AMRAP Remaining Time
9 Deadlifts (225/125)
26 Wall Balls (20/14)
19 Burpees Over Bar
96 Jump Rope (singles or Doubles
*Cal C2: 65/50
Cal Echo: 50/40
(Score is Time)
KG BB: (60/42.5)
Workout – Fitness
AMRAP (AMRAP – Rounds and Reps)
29 MIN AMRAP
Buy In: 40/30 Cal Assault Bike
AMRAP Remaining Time
9 Deadlifts (135/85)
26 Wall Balls (14/10)
19 Burpees (up-downs)
96 Jump Rope (singles or Doubles
*Cal C2: 50/40
Cal Echo: 40/30
(Score is Time)
KG BB: (60/42.5)
Partner Workout Option
IN TEAMS OF 2… (AMRAP – Rounds and Reps)
AMRAP x 29 MINUTES*
Buy in: 80/65 Cal Assault Bike
AMRAP Remaining Time
9 Deadlifts (athletes choice) **
26 Wall Balls (20/14)
19 Burpees over the Bar
96 Jump Rope (singles or Doubles)
*P1 works while P2 rests. Split work as needed.
** Option for Partner Deadlifts
**Cal C2: 100/80
Cal Echo: 80/65
(Score is Rounds + Reps)
Optional Cool Down – All
2-3 SETS (No Measure)
:30/:30 Half Pigeon
15 Glute Bridge-Ups + :30 Glute Bridge Hold
1:00 EZ Bike
-Rest as Needed b/t Sets-
(No Measure)