Crossfit Lillington – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
AMRAP x 5 MINUTES
4 Push-Up to Pike
4 Plank to Alt Pike Toe Touch
4 Up-Down
4 Kip Swings
4 Plate Deadlifts
Into…
AMRAP x 5 MINUTES
4 Push-Ups
25ft Bear Crawl
4 Burpees
4 Knees to Elbow
4 Plate Ground to Overhead
Strength – All
Bench Press (ON A 20:00 RUNNING CLOCK…
Build to a 2-Rep Heavy Bench Press)
Workout – All
AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)
100ft Bear Crawl
20 Burpees
20 Knees to Elbow
20 Plate Ground to Overhead (Athlete Choice)
(Score is Rounds + Reps)
Optional Cool Down – All
2-3 SETS FOR QUALITY (No Measure)
5 Bodyweight Kang Squats
10 Arm Haulers
15 Glute Bridge Ups
1:00/1:00 Couch Stretch
-Rest as Needed b/t Sets-
(No Measure)