Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds:
10 Lunges
5 Push-up to Down Dog
10 Side Lunges
2 Rounds:
5 Burpees
10 Jumping Air Squats
20 Push-up Plank Position Shoulder Taps
*Grab a barbell!*
5 Elbow Rotations
5 Strict Press
5 Push Press
5 Front Squat
5 Thruster
Warm up to WOD weight!
Metcon
Metcon (Time)
Choose your own adventure!
Team of 2, For Time:
120 Thrusters (115/85)
120 Burpees
TIME CAP: 20 Minutes
Scaled:
90 Thrusters (95/55)
90 Burpees
-One person works while one rests.
-Can go back and forth between burpees and thrusters. Not required to complete all 120 reps of one movement before doing the other.
-Pick a thruster weight that allows you to complete 8-10 unbroken when fresh.