Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
6 Minutes for Quality:
2 Single Arm Bent Over DB Row
2 Burpees
2 Single Arm DB Press
6 Ring Rows
6/4 Calorie Bike (Increasing Pace)
Bike Pace Drill:
:20 40-50 RPM (Easy)
:20 50-60 RPM (Medium-ish)
:20 55-65 RPM (Fast-ish)
:10 65+ RPM (Sprint!)
Weightlifting
Single Arm Dumbell Press
6 Minute EMOM (3 Rds):
Minute 1: 10-15 Single Arm DB Press (R)
Minute 2: 10-15 Single Arm DB Press (L)
Use same weight for all 3 sets.
Same as last Wednesday. Record lowest reps completed if one arm is less than the other.
Sets must be unbroken!
Metcon
6 Minute Assault Bike (Calories)
**6 Minutes on the bike for max calories.
**Must bike…if you were supposed to row it would say max calories on the rower. 🙂
**If needed, the class can split into 2 groups. 1 group can complete the workout while the other group does the bike and then switch.
**You get 4 minutes rest before beginning the pull-up/push-up workout…clock will reset and class will begin together.
NC45 Baseline 1 (AMRAP – Rounds and Reps)
6 Minute AMRAP:
5 Strict Pull-Ups
10 Push-Ups
Scaled:
Banded Strict Pull-Ups or Ring Rows
Jumping Pull-Up with slow negative (3 second descent)
Push-Ups on Box
**Push-Up standard: Chest and thighs should touch the floor at the bottom of each rep. They are not hand-release so as soon as your chest touches floor, go back up.