Crossfit Lillington – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
General (3–4 min)
1:00 Cardio Choice
20 Shoulder Taps (plank position)
20 Walking Lunges
10 Inchworm Push-Ups
Into…
Specific (6–7 min)
2 ROUNDS…
30’ Bear Crawl (forward/back)
6 Rope Pull-to-Stand OR 4–6 Strict Pull-Ups
100m Run w/ Wall Ball
100’ Suitcase Carry (light DB/KB)
Workout – Performance
3 SETS FOR QUALITY (Time)
100′ Bear Crawl
200m Wall Ball Run (Athlete Choice)
2 Rope Climbs
100′ Bear Crawl
400m DB/KB Suitcase Carry (Athlete Choice)
2 Rope Climbs
-Rest 1:30 b/t Sets-
(Score is Slowest Time)
Workout – Fitness
3 SETS FOR QUALITY (Time)
100′ Bear Crawl
200m Wall Ball Run (Athlete Choice)
8 Strict Pull-Ups
100′ Bear Crawl
400m DB/KB Suitcase Carry (Athlete Choice)
8 Strict Pull-Ups
-Rest 1:30 b/t Sets-
(Score is Slowest Time)
Optional Cool Down – All
EMOM x 9 MINUTES (No Measure)
MIN 1 – :45 Hollow or Tuck Hold
MIN 2 – :45 Alt. 90-90 Hip Rotations
MIN 3 – :45 Rebound Pose
(No Measure)