Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
EMOM x 9 Minutes
1: Row
2: SA KB Work
3: Jump Rope Work + BW Movement
*Each round will progress in intensity and complexity. Below is a suggested progression for each movement
Round 1
1: Moderate Pace Row
2: 8/8 SA Suitcase Deadlifts
3: 30 Single Unders + Active Spider-Man
Round 2
1: Mod-Hard Row
2: 8/8 Single Leg RDL
3: 30 Big Jump Single Unders + Inch Worms
Round 3
1: 30s Workout Pace Row (Hard)
2: 25’/25’ SA Suitcase Carry
3: 30 Double Unders + Bent Over Row
Workout
Metcon (3 Rounds for reps)
3 SETS*
ON 2:00 CLOCK…500/400m Row (rest remainder)
ON 2:00 CLOCK…Double KB or DB Suitcase Carry (AHAP)
ON 2:00 CLOCK…AMRAP of 20 Double Unders + 10 Push-Ups
-2:00 Rest b/t each 6:00 Set
*No additional time b/t each 2:00 set. Transition immediately to the next 2:00 station once the 2:00 clock expires.
*Score is from the 2 Min AMRAP of 20 DUs (40 Singles) + 10 Push-Ups
*For the row just get in what you can in 2 minutes…if you finish the 500/400 M just rest until the 2 minutes is up.
*Pick some heavy KBs or DBs and carry them as far as possible in 2 Minutes. Use the turf area or the opposite side of the rig.
*20 DUs or 40 Singles.
Finisher
Metcon (Weight)
TABATA, 8 SETS :20 ON / :10 OFF*
MOVT 1 — DB Hammer Curl
MOVT 2 — DB Bent Over Row
*Choose a weight that you can hold onto for all 4:00. Try to go unbroken.
(Score is Load)