Crossfit Lillington – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
2 ROUNDS
1:00 EZ Bike
8 Groiners
10 Cat/Cow
8 Samson Lunges
10 Deadbugs
Into…
1 ROUND
1:00 Mod Bike
10 Good Mornings
10 BW Lunges
8 BB RDL
10 DB Front Rack Lunges
Strength – All
Deadlift (5-4-3-2*)
*Start Moderate and build to Heavy.
(Score is Weight)
Workout – Performance
2 ROUNDS FOR TIME (Time)
60/50 Cal Assault Bike*
30 Deadlifts (225/155)
30 DB Front Rack Alt. Lunges (50/35)
*Cal C2: 80/60
Cal Echo: 50/40
(Score is Time)
KG BB: (100/70)
KG DB: (22.5/15)
Workout – Fitness
2 ROUNDS FOR TIME (Time)
50/40 Cal Assault Bike*
30 Deadlifts (155/105)
30 DBL DB Front Rack Alt. Lunges (35/20)
*Cal C2: 65/50
Cal Echo: 40/32
(Score is Time)
KG BB: (70/47.5)
KG DB: (15/10)
Optional Cool Down – All
2-3 SETS FOR QUALITY (No Measure)
1:00 Lat Foam Roll
1:00 Quad/Glute/Hamstring Foam Roll
1:00 Back Foam Roll
(No Measure)