Crossfit Lillington – CrossFit
Warm-up
General Fitness
Metcon (Time)
Individual (DBs)
2 rounds
20 DB squats
30 burpees
200m run
20 DB push press
15 DB lateral jumps
200m run
20 DB lunges
20 DB power cleans
200m run
Dumbbell weight: 40/25
Individual (Barbell)
2 rounds
20 front squats
30 burpees
200m run
20 push press
15 lateral jumps over barbell
200m run
20 front rack lunges
20 power cleans
200m run
Barbell weight: 95/65
Partner (DBs)
2 rounds
40 DB squats (switch every 10)
40 burpees (switch every 5)
200m run (run together)
40 DB push press (switch every 5)
30 DB lateral jumps (do 15, then switch)
200m run (run together)
40 DB lunges (switch every 5)
40 DB power cleans (switch every 5)
200m run (run together)
Dumbbell weight: 40/25
Partner (Barbell)
2 rounds
40 front squats (switch every 10)
40 burpees (switch every 5)
200m run (run together)
40 push press (switch every 5)
30 lateral jumps over barbell (do 15, then switch)
200m run (run together)
40 front rack lunges (switch every 5)
40 power cleans (switch every 5)
200m run (run together)
Barbell weight: 95/65
Plenty of choices today..partner WOD is recommended.
Today’s theme is “suffer with friends.”
In an effort to expand awareness and discussion, sufferwithfriends is holding an online charity workout to benefit the American Foundation for Suicide Prevention. It is the nation’s largest non-profit dedicated to saving lives and bringing hope to those affected by suicide.