Crossfit Lillington – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
2 ROUNDS
10 Up/Downs
5 Up/ Down Dogs
10 Piked Shoulder Taps
10 Alt Arm Raise in Child’s Pose
5/5 Arnold Press
:30 Dead Hang
5 Slow Kip Swings
Into…
1 ROUND
10 Burpees
10 DB Push Press
5 Knee Raises
Skill – All
ON A 10:00 RUNNING CLOCK… (No Measure)
Practice Rope Climbs*
*Rope Climb Options…
BEG – Rope Pull to Stand / Rope Hang / Knees to Elbow
INT – J-Hook/ Half Rope Climb / Rope Climb
ADV – Legless / Seated / L-Sit
(No Measure)
Workout – Performance
AMRAP x 14 MINUTES (AMRAP – Rounds and Reps)
21 Burpees
14 DB Push Press (50/35)
3 Rope Climbs
(Score is Rounds + Reps)
KG DB: (22.5/15)
Workout – Fitness
AMRAP x 14 MINUTES (AMRAP – Rounds and Reps)
21 Burpees
14 DB Push Press (35/20)
9 Knee to Elbow
(Score is Rounds + Reps)
KG DB: (15/10)
Optional Cool Down – All
EMOM x 6 MINUTES (No Measure)
MIN 1 – :45 Alt. Groiners w/Twist
MIN 2 – :45 Alt. Deadbugs
MIN 3 – :45 Rebound Pose w/Box Breathing*
*Box Breathing = :04 Inhale + :04 Hold + :04 Exhale + :04 Hold
(No Measure)
Extra Credit – All
NOTE — December’s extra credit focus will revolve around Squat Accessory + Ring Muscle-Up Development.
1.) 3-4 SETS (No Measure)
1 Kip
+
1 Dynamic Kip
+
1 Hips to Rings
-Rest As Needed b/t Sets-
(No Measure)
2.) EMOM x 8 MINUTES (No Measure)
1 Ring Muscle-Up or 2-3 Low Ring Transition
(No Measure)