Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
40 Seconds
Easy Row
Easy Bike
Easy Side Lunges
30 Seconds
Moderate Row
Moderate Bike
Moderate Side Shuffles
20 Seconds
Faster Row
Faster Bike
Faster Shuttle Runs
Skill
Warm-up (No Measure)
ROW:
30 Seconds Easy Row Using Force Curve
BIKE:
10 Seconds Easy
10 Seconds Moderate
10 Seconds Hard
*Note RPMs For Each
SHUTTLE RUNS:
30 Seconds Moderate Shuttle Runs Using Clock
General Fitness
Metcon (AMRAP – Reps)
5 Rounds of:
AMRAP 4:
30/20 Calorie Row
20/14 Calorie Assault Bike
AMRAP 10 Meter Shuttles
4 Minutes Rest Between Rounds.
**Score is the sum total of all our shuttle runs after 5 rounds**