Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
1:30 Row or Bike
FOR QUALITY @ MODERATE EFFORT (7 MIN CAP)
2 ROUNDS
6 Bootstrappers
6 PVC Good Mornings
6 Inch Worms + Push-Up
2 ROUNDS
8 Barbell Good Mornings
8 Scap Push-Ups
8 Scap Pull-Ups
8 Tuck Ups
2 ROUNDS
10 DL w/ Barbell
10 Perfect Push-Ups
10 Kip Swings or Kip Swing + Knees-Up
1:30 DU Practice
Strength
Deadlift (3RM or Heavy 3-Rep)
ON A 15:00 RUNNING CLOCK…
Build to Heavy 3-Rep Deadlift
UNBROKEN!
(Score is Load)
Workout
Metcon (Time)
FOR TIME
30-20-10*
Deadlift (245/165)|(165/110)
Toes to Bar
*50 Double Unders after each full set
(Score is Time)
15 Minute Cap
**Flow is 30 DL-30 T2B-50DU-20-20-50DU-etc.
**Scaling T2B: Reduce Reps
20-15-10 or 15-10-5