Crossfit Lillington – FIT
Warm-up
Warm-up (No Measure)
2 rounds for quality:
100m run
50m walking overhead hold R/L
5 push ups from the knee
5 arnold press R/L
2 rounds for quality:
:15 handstand hold
50m inch worms
10 up downs
100m run
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20
200m run
12 DB bench press
Choose from:
:30 handstand hold
5 box hand stand push ups
1 wall walk