Crossfit Lillington – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
AMRAP x 4 MINUTES
5/5 KB Suitcase Deadlifts
20 Single Unders
:15 Bar Hang
100m Run
Into…
AMRAP x 4 MINUTES
25m Suitcase Carry
10 Double Unders
:15 Plank Hold
100m Run
Workout – All
3 SETS FOR QUALITY (No Measure)
400m KB Suitcase Carry
100 Double Unders or 150 Single Unders
1:00 Bar Hang
400m Run
50 Sit-Ups
:30 Banded Plank Hold
-Rest 1:00 b/t Sets-
(No Measure)
Optional Cool Down – All
EMOM x 9 MINUTES (No Measure)
MIN 1 – :25/:25 Foot Smash
MIN 2 – :25/:25 Calf Smash
MIN 3 – :50 Child’s Pose
(No Measure)