Crossfit Lillington – FIT
Weightlifting
Shoulder Press (8X8)
Athletes will be completing one tabata (:20 work, :10 sec rest) of strict shoulder press.
The goal is to get to 8 reps in each :20 sec window.
Athletes will have the choice to rest at the shoulder during the :10 sec rest or to “rest” overhead.
An empty barbell is recommended.
After completing the tabata, athletes will rest for 2 min and then complete a burnout set. Write the rep count for the burnout set in your notes.
Metcon
Pick Your Poison (Time)
Athletes will have the choice to complete:
4 400m runs, 4 500 m rows, or 4 25 cals on the bike
Scaled:
4 300m runs, 4 375m rows, or 4 18 cals on the bike
Athletes will have 2 minutes of rest in between cardio sets.