Crossfit Lillington – FIT
Warm-up
Warm-up (No Measure)
250m row
10 squats
250m row
10 sit ups
250m row
10 strict press w bb
Metcon
Metcon (AMRAP – Reps)
2 rounds
Tabata 1: strict press w empty barbell
Tabata 2: air squats
Tabata 3: sit ups
Reps are scored as every time you rest, the lowest # of reps is the best score.
Rx+
Option to remain in the following during :10 sec rest
1. an overhead position
2. bottom of your squat
3. boat pose
500m Row (Time)
Max Effort 500m Row