Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
200 M Run
10 Bootstrapper Squats
5 Deadlift
5 Sumo DL
:30 Jump Rope (High Single Unders)
200 M Run
10 Wide Stance BB Goodmorning
5 Hang Power Clean
:30 Jump Rope (Double Unders)
Strength
Sumo Deadlift (9-6-3-1-3-6-9)
FOR LOAD
9-6-3-1-3-6-9
Sumo Deadlift*
*All lifts must be “library” quiet. Goal is to build to heaviest 1 then match or beat your weights on the way back up the ladder.
(Score is Load)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 13 MINUTES
200 Meter Run
20 Power Clean (135/95)|(95/65)
50 Double Unders
(Score is Rounds + Reps)
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
200m Nasal Breathing Walk
1:00 Banded Hamstring Stretch (L)
1:00 Banded Hamstring Stretch (R)
:30 Banded Hamstring w/ Crossbody (L)
:30 Banded Hamstring w/ Crossbody (R)
*Crossbody – swing leg w/ band across to opposite side.
(No Measure)