Crossfit Lillington – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
2 ROUNDS
50 Single Unders
10 KB Deadlifts
5 Push Up to Pike
10 Groiners
Into…
2 ROUNDS
30 Double Unders
10 Russian KB Swings
5 Hand Release Push Ups
10 Cossack Squats
Workout – All
EMOM x 25 MINUTES (AMRAP – Reps)
MIN 1 – 50 Double Unders
MIN 2 – 25 Russian KB Swings (53/35)
MIN 3 – Max Hand Release Push-Ups
MIN 4 – Max Alt. Pistols or Alt. Single Leg Box Squats
MIN 5 – Rest
(Score is Total Hand Release Push-Ups & Pistols or Alt. Single Leg Box Squats)
KG KB: (24/16)
Optional Cool Down – All
5-10 MINUTE FOAM ROLL (No Measure)
Options….
Quads
Glutes
Lats
Calves
(No Measure)