Announcements
Please make note that our 4:00PM class is NOW 4:30PM. Thank you!
Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP 8:
**Buddy 1:**
Row for meters
**Buddy 2: **
6 Barbell Stiff Legged Deadlifts
6 Lateral Hops Over Barbell
6 Box Step-ups (5 each leg)
*Switch Stations after buddy 2 completes step-ups. Add two reps with each round. 6, 8, 10, 12, 14…*
Skill
Warm-up (No Measure)
Row Movement Prep
Establish Catch Position
30 Seconds Moderate Row
Box Jump Movement Prep
5 Step-ups Each Side
10 Small Hops
10 Tall Hops
10 Second Quarter Squat Hold on Top of Box
3 Box Jumps (Lower)
3 Box Jumps (Workout Height)
Deadlift Movement Prep
10 Second Bottom Position Hold
5 Slow Deadlifts
5 Deadlifts
*Build to Workout Weight *
General Fitness
Christine (Time)
3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
-CrossFit benchmark workout that uses our bodyweight on the deadlift barbell
-Looking for about a 12-14 minute workout
-Roughly 2 minutes on the rower and 2 minutes on the other two movements