Crossfit Lillington – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
2 ROUNDS
200m Run
10 Leg Swings
8/8 Single Arm DB Bent Over Row
10 Scap Pull-Ups
Into…
1-2 ROUNDS
100m Run
5 Up Dog to Down Dogs
8/8 Single Leg Leg Lifts
10 Tuck-Ups or V-Ups
10 Kip Swings
Workout – Performance
5 SETS (Time)
400m Run
15 Toes to Bar
3 Rope Climbs
-Rest 1:30 b/t Sets-
(Score is Slowest Set)
Workout – Fitness
5 SETS (Time)
400m Run
15 Toes to Something
20 Alt. DB Bent Over Rows
-Rest 1:30 b/t Sets-
(Score is Slowest Set)
Optional Cool Down – All
2-3 SETS FOR QUALITY (No Measure)
10 Alt. 90/90 Hip Rotations w/ Good Morning
5/5 Sciatic Nerve Floss
10 Alt. Bird Dogs
-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.
No Extra Credit. Get ready for 2026!