Crossfit Lillington – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
TABATA (8 ROUNDS – :20 WORK // :10 REST)
MVMT 1 – Cardio Choice
MVMT 2 – Hollow Rocks/Hold
Into…
2-3 ROUNDS
10 Banded Lat Pushdowns
5 Scap Pull-Ups
10 Seated Banded Lat Pulldowns
5 Scap Push-Ups
Workout – All
Metcon (AMRAP – Reps)
EMOM x 12 MINUTES
MIN 1 – :45 Cardio Choice 1
MIN 2 – :45 Strict Pull-Ups or Ring Rows
-Rest 2:00-
EMOM x 12 MINUTES
MIN 1 – :45 Cardio Choice 2
MIN 2 – :45 Toes to Bar or Toes to Something
(Score is Total Reps of Gymnastics Movt)
Optional Cool Down – All
2-3 SETS FOR QUALITY (No Measure)
2:00 Foam Roll
10/10 SLOW Rower Hamstring Curls
-Rest as Needed b/t Sets-
(No Measure)