Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
Alternate with Partner:
1 Min Easy Row
1 Min Active Spiderman/Samson
45 Seconds Medium Row
45 Seconds Push-Up/Down Dog
30 Seconds Fast Row
30 Seconds Air Squats
Partner A complete Barbell Warmup While B does Child’s Pose and Wrist Stretch until A finishes, then switch.
Barbell Warmup:
5 Deadlift
5 Hang Power Clean
5 Front Squat
5 Strict Press
5 Elbow Rotations
5 Good Mornings
WOD Prep:
Build to WOD weight for Power Cleans
DU Practice
DU subs:
30 Seconds practice
50 Singles
General Fitness
Matt’s Birthday WOD (Time)
FOR TIME:
Buy-in: 1992 Meter Row
7 Rounds:
25 DUs
9 Power Cleans 135/95
6 Air Squats
Cash-Out: 27 Burpees (each/synchro)
* Split row every 200-300 to keep pace up
* Rep Splitting Idea: alternate movements to minimize transition time…
Partner A does 25 DUs, B does 9 PC, A does 6 Air Squats, then B does next set of DUs