Crossfit Lillington – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
1 ROUND
200m Run
25’ Toe Walks
25’ Heel Walks
25’ Walking Samson Lunges
25’ High Kicks
25’ Walking Scoop to Stands
25’ High Knees
25’ Butt Kickers
200m Run
Into…
1-2 ROUNDS
10 Plate Deadlifts
10 Plate Strict Press
10 Scap Push-Ups
10 Tempo Push-Ups (31X1)*
*RND 2 Complete Hand Release Push-Ups.
Workout – All
ON A 22:00 RUNNING CLOCK… (AMRAP – Rounds and Reps)
1 Mile Run
-Immediately Into-
AMRAP in Time Remaining…
25 Sit-Ups
20 Plate Ground to Overhead (Athlete Choice)
15 Hand Release Push-Ups
(Score is Rounds + Reps)
Cool Down – All
2-3 SETS FOR QUALITY (No Measure)
10 SLOW Cat/ Cows
:45/:45 KB Calf Smash
:45/:45 KB Quad Smash
-Rest As Needed b/t Sets-
(No Measure)