Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
3 ROUNDS-10 Minute Cap
100m Run
10 Reverse Lunges w/ Twist
10 Push Up to Pike
8 Box Step Ups
8 Up Downs (:01 Pause in Perfect Plank)
Workout
Metcon (Time)
FOR TIME*
400m Run
30 Box Jump + Step-Down (24/20)
40 Double KB Front Rack Lunges (35/25)
30 Hand Release Push-ups
40 Up-Downs
30 Hand Release Push-ups
40 Double KB Front Rack Lunges
30 Box Jump + Step-Down
400m Run
(Score is Time)
Time Cap 24 Minutes
*Can sub DBs for KB if needed. Just find something 35/25-ish. It’s not an exact science, just find 2 things the same weight and workout!
Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Stretching
-Chest Stretch :30 each side
-Calf Stretches 2 Minutes
-Cough Stretch 1 Minute each side
(No Measure)