Crossfit Lillington – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
2 ROUNDS
30 Mountain Climbers
10 Good Mornings
10 Shoulder Taps
10 Alt. Lunges
Into…
2 ROUNDS
10 Deadlifts
8 Upright Rows
6 Piked Shoulder Taps
6 Burpees
Workout of the Week – Performance
PUSH N PULL (PERFORMANCE) (AMRAP – Rounds and Reps)
AMRAP x 26 MINUTES
2 Wall Walks
6 Ring Dips
2 Hang Power Cleans (155//105)
6 Back Rack Lunges
(Score is Rounds + Reps)
KG BB: (70/47.5)
Workout of the Week – Fitness
PUSH N PULL (FITNESS) (AMRAP – Rounds and Reps)
AMRAP x 26 MINUTES
2 Half Wall Walks
6 Dips*
2 Hang Power Cleans (115//75)
6 Back Rack Lunges
*Option to use Box, Bench, or Rings.
(Score is Rounds + Reps)
KG BB: (52.5/35)
Optional Cool Down – All
6-8 MINUTES EMPTY BARBELL SMASHING… (No Measure)
Quads
Pecs
Triceps (barbell on rig)
Hamstrings (barbell on rig)
(No Measure)