Crossfit Lillington – FIT
Warm-up
Warm-up (No Measure)
3 Rounds of…
5/5 Single Arm KB Sumo Deadlift
5/5 Single Arm Russian KBS
10 Plank Transitions
10 Scap Pull Ups
Strength
Metcon (Calories)
3 SETS
1:00 Max Cals on Bike
1:00 pulsing BSS R
1:00 pulsing BSS L
1:00 squat jumps
-Rest 1:00 b/t Sets-
(Score is Lowest Cals on Bike)
Workout
Metcon (AMRAP – Reps)
AMRAP 18
Min 1: KB Flow :50
Min 2: BW Flow :50
Min 3: Rope Climbs :50
1 rep of KB Flow:
1 SA russian KBS R
1 SA hang power clean R
then on the left
1 rep of BW Flow:
1 air squat
1 step back to plank
1 sit thru- L
1 sit thru- R
Allison:
1 rep of BW Flow:
1 air squat
1 leg lift R
1 air squat
1 leg lift L