Crossfit Lillington – FIT
Warm-up
Warm-up (No Measure)
Bring Sally Up – Hollow Style
every time you hear ‘up’- hollow hold
every time you hear ‘down’- superman
transitions go without touching hands or feet to the ground
If the athlete is unable to engage core, they will hold a squat everytime ‘down’ is said.
Weightlifting
Deadlift (1×5)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15
10 burpees
9 deadlifts
6 hang power cleans
3 push jerks
2 DB