Crossfit Lillington – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
AMRAP x 6 MINUTES
100m Run
4 Empty Barbell Deadlifts
4 Empty Barbell Strict Press + Behind the Neck Strict Press
4 Vertical Jumps*
*Land in a quarter squat!
Into…
1-2 ROUNDS
8 Alt. Elbow Punches
4 Empty Barbell Cuban Presses (option to use PVC)
8/8 Leg Swings
4/4 Moose Antlers
Workout – Performance
Cindy Meets Grace (AMRAP – Rounds and Reps)
20 MIN AMRAP…
GRACE
30 Clean & Jerks (135/95)
-AMRAP Time Remaining-
CINDY…
5 Pull Ups
10 Push-ups
15 Air Squats
(Score is Rounds and Reps)
KG BB1: (100/70)
KG BB2: (85/60)
KG BB3: (70/47.5)
Workout – Fitness
Partner Workout Option
IN TEAMS OF 2… (AMRAP – Rounds and Reps)
20 MIN AMRAP…
GRACE
50 Clean & Jerks (Athlete Choice)
-AMRAP Time Remaining-
CINDY…
5 Pull Ups
10 Push-ups
15 Air Squats
(Score is Rounds and Reps)
*P1 must complete a full round of Cindy before P2 goes. Partners will split barbell work as needed.
Optional Cool Down – All
ON A 7:00 RUNNING CLOCK… (No Measure)
Foam Roll Quads, Lats, Calves
(No Measure)