Crossfit Lillington – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
2:00 Row
Into…
2 ROUNDS
50 Single Unders*
6 Front Squats
6 Strict Press
10 Scap Pull Ups
10 Ring Rows**
Into…
2:00 Row
*Round 2 move to 30 Double Unders
**Round 2 move to 5 Strict Pull Ups
Workout of the Week – Performance
COUNTDOWN TO MIDNIGHT (PERFORMANCE) (Time)
2 ROUNDS FOR TIME
90 Double Unders
60/50 Cal Row
30 Thrusters (115/75)
15 Bar Muscle-Ups
(Score is Time)
KG BB: (52.5/35)
Workout of the Week – Fitness
COUNTDOWN TO MIDNIGHT (FITNESS) (Time)
2 ROUNDS FOR TIME
150 Single Unders
50/40 Cal Row
30 Thrusters (75/55)
25 Strict Pull-Ups
(Score is Time)
KG BB: (35/25)
Optional Cool Down – All
2-3 SETS FOR QUALITY (No Measure)
10 SLOW PVC Pass Thrus
5/5 Moose Antlers
10/10 Single Arm Banded Upright Row
-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.) 5×5* (Weight)
Box Squats
*Keep weight Light-Mod.
(Score is Weight)