Crossfit Lillington – FIT
Weightlifting
Deadlift (1X5)
Building to a heavy set of 5. You should complete at least 5 sets while building
Metcon
Cheaper by the Dozen (FIT) (AMRAP – Reps)
Amrap 12
3 deadlifts
3 toes to rig
3 cal on bike
Increase by 3 reps for each movement until the time is up.
The deadlift should be heavy and you may do knees to 90 or lesser reps of toe to bar. Try to challenge yourself with these movements. Y’all got this!
Weightlifting
Arm Tabata (16X10)
Min 1&5: hammer curls
Min 2&6: shoulder flies
Min 3&7: overhead tricep extensions
Min 4&8: reverse curls
Try to achieve 8-10 reps in each :20 window.