Crossfit Lillington – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
100m Run
10 Supinated Band Pull-Aparts
8/8 Split Squats
10 Scap Push-Ups
10 Straight Leg Sit-Ups
Into…
150m Run
10 Banded Upright Rows
10 Alt. Lunges
10 Alt. Piked Toes Taps
10 Bent Knee Sit-Ups
Into…
200m Run
10 Banded Bent Over Rows
10 DB Goblet Lunges
10 Push-Ups
10 Butterfly Sit-Ups
Strength – All
3-4 SETS (Weight)
10-12 DB Incline Bench Press
15-20 Incline Flyes
15-20 DB Bent Over Rows
-Rest As Needed b/t Sets-
(Score is Weight)
Workout – All
EMOM x 15 MINUTES (AMRAP – Reps)
MIN 1 – 200m Run
MIN 2 – :45 Max KB Goblet Alt. Lunges (Athlete Choice)
MIN 3 – :45 Max Sit-Ups
(Score is Total Reps of Lunges and Sit-Ups)
Optional Cool Down – All
FOR QUALITY (No Measure)
5:00 Foam Roll or Barbell Smash of Choice
(No Measure)