Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
Couch stretch 1 Min each side
Samson 30 seconds each side
Calf Stretch on wall/post 30 sec each side
200 Meter Run
10 Burpees
30 plate hops
10 plate deadlift
10 plate strict press
10 plate ground to overhead
General Fitness
Bam Bam (AMRAP – Rounds and Reps)
Teams of 3
25 Min amrap
10/7 Cal Bike
10 ground to overhead (25# plate or 20# ball
100 meter run
1 person work at a time.
Person 2 completes the round when 1 finishes the run to complete the entire round. Then person 3 completes the round.