Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
5 Minutes for quality:
10 Bootstrappers
20 jumping Jacks
10 Air Squats
20 Mountain Climbers
100 M Run
10 Back Rack Alternating Lunges
5 Kang Squat (Good morning into back squat)
5/5 Kossack Squat (Side Lunge)
5 Tempo Back Squat 3331
3 Second down
3 Second pause
3 Second up
3 Second pause
5 Tempo Back Squat 1111
Weightlifting
Back Squat (4×5)
Tempo back squat: 1-1-1-1
1 Second down
1 Second pause
1 Second up
1 Second pause
Build in weight, record heaviest set.
14 Minute Cap
Metcon
500m Row (Time)
Max Effort 500m Row
Rest 5 minutes from class completion of 500 M Row before beginning WOD.
NC45 Baseline 2 (AMRAP – Reps)
7:00 Cap
1000 Meter Row
In remaining time until 7:00, complete AMRAP front squats (135/95)
Scaled:
Cap the row at 5:00.
Front Squats (95/65)
**Score is reps of front squat completed under the 7:00 cap after finishing 1000 meter row.
**Bar comes from the floor to start the front squats!