Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
Run-Stretch-Barbell Warmup
400 Meter Run
5 Inchworms to Push-ups
10 Barbell Good Mornings
200 Meter Run
5 Push-up to Down Dogs
10 Barbell Romanian Deadlifts
100 Meter Run
5 Active Spidermans (Each Leg)
10 Barbell Deadlifts
4 Stagger Step Burpees (No Jump Over)
4 Barbell Facing Burpees with Cross Step
10 Top Half Deadlifts
5 Deadlifts
Weightlifting
Deadlift
Spend about 23 minutes to find a heavy set of 5, 3, and 1.
If you did the heavy set of 5 last week, use your sets of 5 as a good build-up to your heavy 3 and heavy single.
Deadlift
Heavy set of 3
Deadlift
Heavy single.
Maybe a trip to PR city?
General Fitness
Fall Back (Time)
FOR TIME:
15-12-9-6-3:
Deadlifts (185/135)
Barbell Facing Burpees
* Pretty front loaded workout
* 27 reps in the first two rounds, with only 18 reps in the last three
* Break up deadlifts and approach burpees in first two rounds to allow you to fly through the last three