Crossfit Lillington – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
1-2 ROUNDS
:30 High Knees
:30 Butt Kickers
5/5 Side Plank Rotations
10 Alt. Samson Lunges
10 Feet Elevated Calf Raises
Into…
2-3 ROUNDS (w/partner)*
200m Run Together**
P1: 10 Alt. Lunges / P2: Bottom of Squat Hold
P1: 10 Up-Downs / P2: Top of Plank Hold
P1: 30 Single Unders / P2: Jumping Jacks
*P1 is the pacer; once they’re done, switch with P2.
**Option to have teams carry a medicine ball with them while running!
Partner Workout – All
“MACY’S DAY PARADE (ALL)” (AMRAP – Rounds and Reps)
IN TEAMS OF 2…
AMRAP x 30 MINUTES**
100m Run
10 Synchro Burpees
200m Run
20 Synchro Push-Ups
400m Run
40 Synchro Walking Lunges
800m Run
80 Synchro Jumping Jacks
*The second of three Turkey Day Workouts this week!
**All Runs + Synchro Movements must be completed together. Option to split 200 Double Unders instead of Jumping Jacks.
(Score is Rounds + Reps)
Solo Workout Option – All
AMRAP x 30 MINUTES (AMRAP – Rounds and Reps)
100m Run
10 Burpees
200m Run
20 Hand Release Push-Ups
400m Run
40 Walking Lunges
800m Run
80 Double Unders or Jumping Jacks
(Score is Rounds + Reps)
Optional Cool Down – All
2-3 SETS FOR QUALITY (No Measure)
1:00 Walking Rest or EZ Bike
10 Cat/Cows
5/5 Moose Antlers
-Rest as Needed b/t Sets-
(No Measure)