Crossfit Lillington – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
200m Run
25’ Toe Walks
25’ Heel Walks
25’ High Kicks
25’ Walking Samson Lunge
25’ High Knees
25’ Butt Kickers
200m Run
Into…
2 ROUNDS
10 Up-Downs*
10 Ring Rows
10 Scap Pull-Ups
10 Kip Swings
*RND 2 complete 5 Burpees.
Workout – Performance
EVERY 8:00 x 4 SETS (Time)
800m Run
20 Burpees
6 Ring Muscle-Ups
-Rest w/ Time Remaining-
(Score is Slowest Set)
Workout – Fitness
EVERY 8:00 x 4 SETS (Time)
800m Run
15 Burpees
15 Strict Pull-Ups
-Rest w/ Time Remaining-
(Score is Slowest Set)
Optional Cool Down – All
2-3 SETS FOR QUALITY (No Measure)
5 Bodyweight Kang Squats
10 Arm Haulers
15 Glute Bridge Ups
1:00/1:00 Couch Stretch
-Rest as Needed b/t Sets-
(No Measure)