Crossfit Lillington – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
EMOM x 6 MINUTES
MIN 1 – :20 Wall Sit + Max Air Squats
MIN 2 – :20 Plank + Max Alt Toe Taps
MIN 3 – :20 Hollow Hold + Max Up/ Downs
EMOM x 6
MIN 1 – 10 Box Jumps + Pike Hold on box
MIN 2 – 10 DB Push Press + Max Burpees
MIN 3 – 10 Goblet Squats + Hollow Hold
Skill – All
3 SETS (No Measure)
1:00 Hollow Hold
:30 Handstand or Pike Hold
1:00 Wall Sit
-Rest 1:00 b/t Sets-
(No Measure)
Workout – Performance
Metcon (AMRAP – Reps)
ON A 5:00 RUNNING CLOCK…
Max DB Shoulder to Overhead (50/35) – 2 DBs
-Rest 1:00-
ON A 5:00 RUNNING CLOCK…
Max DB Goblet Squats – 1 DB
-Rest 1:00-
ON A 5:00 RUNNING CLOCK…
Max Burpees
-Rest 1:00-
ON A 5:00 RUNNING CLOCK…
Max Box Jumps (24/20)
(Score is Total Reps)
KG DB: (22.5/15)
Workout – Fitness
Metcon (AMRAP – Reps)
ON A 5:00 RUNNING CLOCK…
Max DB Shoulder to Overhead (35/20) – 2 DBs
-Rest 1:00-
ON A 5:00 RUNNING CLOCK…
Max DB Goblet Squats – 1 DB
-Rest 1:00-
ON A 5:00 RUNNING CLOCK…
Max Burpees
-Rest 1:00-
ON A 5:00 RUNNING CLOCK…
Max Box Jumps (20)
(Score is Total Reps)
KG DB: (15/10)
Optional Cool Down – All
2-3 SETS FOR QUALITY (No Measure)
10 SLOW Arm Haulers
10 Alt. Plate Around the Worlds
1:00 Thoracic Spine Foam Roll
-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.) EMOM x 15 MINUTES (AMRAP – Reps)
1-2 Ring Muscle-Up or Feet Assisted Muscle-Ups
(Score is Total Reps)