Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 7 MINUTES
10/7 Cal Row
10 Alt. Samson Lunge Stretches
20 Mountain Climbers (Control…not sloppy!)
10 Up-Downs
7 Hand release Push-ups
Workout
Death Row (AMRAP – Rounds)
EMOM x 20 MINUTES
MIN 1 — 20/15 Cal Row
MIN 2 — 15 Burpees
*Scale as needed to accomplish the work in each minute in :50-:45 or less. Score is the number of rounds you complete at your numbers. Track your calorie and burpee numbers in notes.
**Example: If you are able to complete 14 cals and 11 burpees in the first round, make that your goal for the remainder of the workout. Don’t just coast through each minute and take whatever you get.
SET A GOAL AND FIGHT FOR IT EACH ROUND.
**Partner up to share rowers..P1 starts with row P2 with burpees, transition from :50-1:00, then P2 rows, P1 does burpees.
Skill
Metcon (No Measure)
3 SETS*
2:00 Max Distance HS Walk or Slow Quadruped Crawl
-Rest 1:00 b/t Sets-
*Option to complete skill session pre or post workout.
(No Measure)