Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
**When you arrive please set up a bike and box prior to start of warmup**
4 Minutes:
20 Jumping Jacks
8 Alternating Step-Ups
4 Burpees
Bike pace drill:
1:00 @ 40-50 rpm (Easy-ish)
:45 @ 50-60 rpm (Medium-fast)
:30 @ 60-70 rpm (Fast, but sustainable)
:15 max effort (Sprint of death)
Weightlifting
Single Arm Dumbell Press
EMOM x 10 Minutes:
Min 1: 10-15 Single Arm DB Press (Right)
Min 2: 10-15 Single Arm DB Press (Left)
Start light enough that 15 reps is easily achieved. Rounds 3, 4, 5 should get spicy by about rep 8-10.
Work should be completed in :45 or less allowing time to change weight and switch sides.
Record heaviest set achieved on both sides..
If you get 12 reps at 30# on the right, but only 10 reps on the left, record your left arm score.
Metcon
Metcon (Time)
4 Rounds For Time:
15/12 Calorie Bike
10 Burpee Box Jump Over (24″/20″)
Rest 1:00 after each round.
Scaled:
12/10 Calorie Bike
6 Burpee on Box, Box Step-Over
Score is total time minus the 3:00 of rest.
Bike should be a hard sprint, BBJO should be completed in 1:00 or less.