Crossfit Lillington – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
1 ROUND
250/200m Row
10 Scap Pull-Ups
10 Scap Push-Ups
10 Ring Rows
200m Run
Into…
1 ROUND
250/200m Row
8 Small Kip Swings
8 Push-Ups
8 Big Kip Swings
200m Run
Hero Workout – Performance
Hamilton (Time)
3 Rounds for time of:
1000m Row
50 Push-ups
1000m Run
50 Pull-ups
In honor of U.S. Army Specialist Adam Hamilton, 22, of Kent, OH, died on May, 28, 2011
To learn more about Hamilton click here
Hero Workout – Fitness
HAMILTON (FITNESS) (Time)
3 ROUNDS FOR TIME
800m Row
40 Push-Ups
800m Run
40 Jumping Pull-Ups
(Score is Time)
Partner Workout Option
IN TEAMS OF 2… (Time)
3 ROUNDS FOR TIME
1000/800m Row
100 Push-Ups
1000m Run
100 Pull-Ups or Jumping Pull-Ups
*P1 works while P2 rests. Partners will complete the 1000m Run together. Split all other work as needed.
(Score is Time)
Optional Cool Down – All
1-2 SETS FOR QUALITY (No Measure)
200m Cool Down Walk
10 Cat/Cows
5 KB Jefferson Curls
-Rest as Needed b/t Sets-
(No Measure)