Crossfit Lillington – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
2 ROUNDS
1:00 Bike
10 Groiners
20 Plank Shoulder Taps
10 Scorpion Stretches
Into…
1 ROUND
:45 Hard Bike
12 Up Downs
16 Walking Lunges
:45 Plank
Workout – All
EMOM x 20 MINUTES (No Measure)
MIN 1 – :45 Cardio Choice
MIN 2 – :45 Walking Lunges
MIN 3 – :45 Up-Downs
MIN 4 – :45 Plank Hold
(No Measure)
Partner Finisher – All
IN TEAMS OF 3… (Calories)
AMRAP x 12 MINUTES
Max Cal Cardio Choice*
*P1 works, P2 completes a KB Farmer’s Hold, P3 rests. Once P1 rotates off they will start the Hold, P2 will go to the rest station, and P3 will start Cal Cardio Choice. Split Cals as needed, but order must stay the same.
(Score is Total Cals)