Crossfit Lillington – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
AMRAP x 6 MINUTES
6 Scap Pull-Ups
6 DB Overhead Tricep Extensions
6 Alt. Step-Ups (option to add DBs in the Farmer position)
6/6 SA DB Bent Over Rows
Strength – All
4 SETS (Weight)
10/10
Landmine Press*
*Keep Weight Moderate across all sets.
(Score is Weight)
Workout – Performance
2 SETS (AMRAP – Rounds and Reps)
AMRAP x 8 MINUTES*
10 Strict Pull-Ups
10 Ring Dips
10 Alt. DB Farmer Box Step-Ups (50/35)(24/20)
-Rest 1:30 b/t Sets-
*Pick up where you left off.
(Score is Total Rounds + Reps)
KG DB: (22.5/15)
Workout – Fitness
2 SETS (AMRAP – Rounds and Reps)
AMRAP x 8 MINUTES*
10 Banded Pull-Ups or Vertical Ring Rows
10 Dips**
10 Alt. DB Farmer Box Step-Ups (35/20)(20)
-Rest 1:30 b/t Sets-
*Pick up where you left off.
**Option for Bench, box, or rings.
(Score is Total Rounds + Reps)
KG DB: (15/10)
Optional Cool Down – All
2-3 SETS FOR QUALITY (No Measure)
10 Wrist Rocks
1:00 Foam Roll T Spine
1:00 Foam Roll Lats
-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.) EVERY 3:00 x 4 SETS (AMRAP – Reps)
20 Box Jump Overs (24/20)
15 Front Squats (155/105)
Max Muscle-Ups in Time Remaining…
-Rest 2:00 b/t Sets-
(Score is Total Muscle-Ups)