Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds Each
Easy row
Active Spider-Man
Active Samson
Medium row
Push-up down dog
Sit-ups
Fast row
DB warmup
5 reps each side with lightweight
Deadlift
High pull
Hang clean
Strict press
Push jerk
5 hang clean and jerk each side at wod weight
10 scap pull-up
5 knee raises
3-5 toes to bar
General Fitness
Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
8 Toes-to-bars
10 Dumbbell Hang C&J 50/35 lb
14/12-Cal Row
If there are not enough rowers, alternate rounds of using rower and bike to be fair to everyone. It’s still a good wod with either machine.