Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
**Grab a partner, barbell, jumprope, and rower for warm-up**
1 Round
P1: Row
P2: 5 Inchworm to push-up
5 Bootstrap Air Squats
20 Single Under
P1 rows until P2 finishes work, then switch
1 Round
P1: Row
P2: 10 Good Mornings
10 Scap Pull-ups
20 High Jump Single Unders
P1 rows until P2 finishes work, then switch
5 Tempo Deadlift 3131
5 Tempo Deadlift at light weight 3111
Build to workout weight with partner.
Metcon
Metcon (Time)
Teams of 2
For time:
60 Calorie Row (FF: 48) (FM:54)
60 Push-Ups
40 Deadlift (225/175) S:(135/95)
200 Double Unders
60 Calorie Bike (FF: 48) (FM:54)
200 Double Unders
40 Deadlift (225/175) S:(135/95)
60 Push-Ups
60 Calorie Row (FF: 48) (FM:54)
25 Minute Cap
**One works while one rests**
**Break up the reps as you see fit, but stick to sets of 10-15 calories on the rower to minimize transition time.
**Complete same number of singles to scale DUs.
**Scale push-ups by doing knee push-ups or do them with your hands on a box.
**Reduced calories for female teams or mixed teams.