Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
PARTNER AMRAP – 4 MIN
P1: Row (Moderate Pace, Nasal Breathing)
P2: Completes (then athletes switch!)
8 Groiners
8 Scap Push Ups
8 Scap Pull Ups
-Rest 1:00-
PARTNER AMRAP – 4 MIN
P1: Row (Moderate to Fast Pace)
P2: Completes (then athletes switch!
8 BB RDL’s
8 BB Hang Muscle Cleans
8 BB Hang Power Cleans
From here, go into a brief 2:00 foam rolling session for the lats and upper back
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 7 MINUTES
1-2-3-4…and so on
Bar Muscle-Ups
2-4-6-8..and so on
Hang Power Clean (155/105)|(115/75)
-Rest 3:00-
AMRAP x 5 MINUTES
Pick-Up Where You Left Off!
(Score is Rounds + Reps)
Flow is 1 BMU, 2 HPC, 2 BMU, 4 HPC…and so on.
Sub pull-ups for BMU.
If you are adjusting the movement to pull ups, lets double up and make the rep scheme “2-4-6-8…” to match the HPC and get some decent pull volume in.
Finisher
Metcon (No Measure)
3 SETS
30 MedBall Russian Twists
20 Weighted Glute Bridge-Ups (MB)
(No Measure)