Crossfit Lillington – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
EMOM x 4 MINUTES (:45 ON / :15 OFF)
MIN 1 – Alt. Samson Lunges
MIN 2 – Yoga Push-Ups
MIN 3 – Jefferson Curls w/ Wall Ball
MIN 4 – Kang Squat w/ Wall Ball
Into…
AMRAP x 6 MINUTES
8/6 Cal Bike
6 Sit-Ups
6/6 Split Squats
6 Wall Ball Shots
Strength – All
Back Rack Lunge (4 SETS
8/8 Back Rack Reverse Lunges*)
*Keep weight Moderate for all sets.
(Score is Weight)
Workout – Performance
3 ROUNDS FOR TIME (Time)
25/20 Cal Assault Bike*
25 Sit-Ups
25 Wall Balls (20/14)**
**Option for Unbroken
(Score is Time)
*C2: 40/30
Echo: 24/20
KG WB: (9/6)
Workout – Fitness
3 ROUNDS FOR TIME (Time)
20/15 Cal Assault Bike*
20 Sit-Ups
20 Wall Balls (14/10)
(Score is Time)
*C2: 30/25
Echo: 20/16
KG WB: (6/5)
Optional Cool Down – All
2-3 SETS FOR QUALITY (No Measure)
5/5 Sciatic Nerve Floss
10/10 Banded Ankle Distractions
20 Alt. Deadbugs
-Rest as Needed b/t Sets-
(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)
12-15 Heel Elevated 1+1/2 DB Goblet Squats
10-12 Strict Ring Pull-Ups
8-10 Strict Ring Dips
-Rest As Needed b/t Sets-
(No Measure)