Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
12 Minute Cap for Warm-Up
2 ROUNDS
1:00 Bike or Row (Increasing Pace Each Round)
5/5 Single Arm DB Strict Press
:30 Bar Hang
5 Inchworms
-THEN –
2 ROUNDS
1:00 Bike or Row (Increasing Pace Each Round)
10 Plank Pike-ups
:30 DB Overhead Hold
10 Sit-ups
Strength
Shoulder Press (1-1-1-1-1)
1-1-1-1-1
Strict Press*
*Start moderate-heavy and build to heaviest single rep.
(Score is Weight)
12 Minute Cap
Workout
Metcon (Time)
FOR TIME
40-30-20 (F: 32-24-16)
Cal Bike
12-12-12
DB Strict Press (Athlete Choice, Heavy)
30-30-30
Sit-Ups
(Score is Time)
*15 MINUTE CAP*
DB weight should be heavier, but be able to complete at least sets of 4 within each set of 12.