Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
PARTNER GENERAL WARM-UP
IN TEAMS OF 2…
2 Rounds:
While P1 bikes, P2 performs 10 Push-Ups + 10 Alt Jumping Lunges, Then switch.
Into…
20 Med Ball Squat + Toss (stand 5’ apart, squat and toss MB like wall ball movement)
20 Med Ball Russian Twist Passes (sitting back to back, pass ball side to side)
20 Med Ball Ground to OH (stand back to back and pass ball overhead)
Extended Warm-up
Warm-up (No Measure)
EMOM x 10 MINUTES
MIN 1 – 12/10 Cal Bike (Moderate Effort)
MIN 2 – 5 Tempo Strict Pull-Ups (1111)
Scale with jumping pull-ups and slow negative or banded strict pull-up.
Workout
Metcon (Weight)
EMOM x 15 MINUTES
MIN 1 – 10 Single DB Snatch (AHAP)*
MIN 2 – 20 DB Goblet Squat (AHAP)
MIN 3 – Max Reps of 1 Up-Down + 1 Bar Muscle-Up
*Alternate arms each rep for a total of 10 reps.
(Score is Load)
AHAP=as heavy as possible.
Use same weight for snatch and goblet squat.
Scale up-down muscle up with up-down pull ups.