Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
400 Meter social run with Autzen
Line Drills:
Walking Lunge
Quad Stretch
Inchworm with Push-Up
Active Samson
3 Air Squats and Broad Jump
Bear Crawl
Barbell
5 Snatch grip push press
5 OHS
DB (Lighter than WOD)
5 Strict Press
5 Push Press
10 Alternating Lunge (5 each side)
5 Deadlift
5 High Pull
10 Alternating DB Snatch
10 Scap Pull-Ups
1-3 Strict Pull-Ups
(Jumping or Banded as Scaling for WOD)
General Fitness
Golden State (Time)
For Time:
100 ft Single Arm Overhead DB Walking Lunge
10 Strict Pull-Ups
75 ft Single Arm Overhead DB Walking Lunge
20 Overhead Squats (95/65)
50 ft Single Arm Overhead DB Walking Lunge
30 Bar Facing Burpees
25 ft Single Arm Overhead DB Walking Lunge
40 Alternating DB Snatch
Use 50/35# DB
* Christina’s farewell WOD
* Switch arms as much or as little as you want during lunges. DB should be extended overhead completely until rep is completed.
*Each line on turf is 5 feet starting closest to back wall.
* Scale lunge to bodyweight walking lunge as needed.