Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
Teams of 2
1 Round
Partner 1: Fish Game
Partner 2: 10 Empty Bar Deadlifts + 10 Box Step-ups
*Rest 1 Minute *
1 Round
Partner 1: Fish Game
Partner 2: 10 Bunny Hops + 5 Low Box Jumps
*Switch when partner is done with their work on the bar/box. Best fish game for each round score is the winner.*
Skill
Warm-up (No Measure)
+ROW:
Establish Catch Position with Neutral Head and Loose Grip
30 Seconds Easy Row
+BOX JUMP OVERS:
4 Box Jump Overs (Low Box)
4 Box Jump Overs (Workout Height)
+DEADLIFTS:
30 Seconds Slow PVC Hinges
5 Empty Bar Deadlifts
*Build to all 3 workout weights*
General Fitness
Metcon (AMRAP – Rounds and Reps)
AMRAP 5:
Buy-In: 50/35 Calorie Row
Immediately Into…
12 Deadlifts (185/135)
8 Box Jump Overs (24/20)
Rest 5 Minutes
AMRAP 5:
Buy-In: 35/25 Calorie Row
Immediately Into…
8 Deadlifts (225/155)
8 Box Jump Overs (24/20)
Rest 5 Minutes
AMRAP 5:
Buy-In: 20/15 Calorie Row
Immediately Into…
4 Deadlifts (245/165)
8 Box Jump Overs (24/20)
DEADLIFTS
* 1st Bar: 30 unbroken when fresh
* 2nd Bar: 25 unbroken when fresh
* 3rd Bar: 15 unbroken when fresh