Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
2 Minute Row (1 Min Easy, 1 Min Moderate)
10 SLOW Bootstrappers Squats
10 Tempo Barbell Good Mornings (3111)
3 Rds: 3 Barbell RDL + 3 Bent Over Row
20 Barbell Back Rack Alternating Box Step Ups
Strength
Deadlift (Build to Heavy 5-Rep Deadlift)
ON A 15:00 RUNNING CLOCK…
Build to Heavy 5-Rep Deadlift
(Score is Load)
Workout
Christine (Time)
3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
*Bodyweight deadlift should be considered relatively light and done unbroken.
*20″ box for all!
(Score is Time)