Crossfit Lillington – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
MOBILITY ROUND
10 Cat/Cows
10 Alt. Bird Dogs
5/5 Moose Antlers
10 Alt. Thread the Needle
10 SLOW Arm Haulers
Into…
2-3 ROUNDS
1:00 Cardio Choice
10 Alt. Lunges*
10 Plank Shoulder Taps*
:30 Plank Hold*
*RND 2 complete 10 Jumping Lunges + 10 KB Slides + :30 Tuck/ Hollow Hold.
*RND 3 complete 10 KB Goblet Lunges + 20 Hollow Body Flutter Kicks + :30 HS/ Pike Hold.
Workout – All
EMOM x 25 MINUTES (AMRAP – Reps)
MIN 1&2 – Cardio Choice
MIN 3 – Max KB Goblet Lunges (Athlete Choice)
MIN 4 – Max Russian KB Swings
MIN 5 – Max Static Hold*
*Static Hold Options…
Plank Hold
Tuck/ Hollow Hold
Handstand/Pike Hold
Rig Hang
Wall Sit
(Score is Total Reps)
Finisher – All
2 SETS (No Measure)
1:00 KB Slides
-Rest :30-
1:00 Hollow Body Flutter Kicks*
-Rest 1:30 b/t Sets-
*DB/KB Hold Optional.
(No Measure)