Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS
5 Bootstrappers
10 Active Spider-Man
10 Cossack Squats
10 Scap Pull-Ups
2 ROUNDS
5 Kip Swings
5 Slow Air Squats
5 Fast Air Squats
Strength
Back Squat (20RM)
FOR LOAD
20RM Back Squat
(Score is Load)
Warm up with sets of 3-5 and figure out where you want to make your attempt. Use your previous 10RM as a reference.
Unlikely that you’ll have time/energy for multiple attempts at 20RM.
Workout
Metcon (Time)
FOR TIME
10 Rounds:
10 Air Squats
8 Sit-Ups
6 Pull-Ups
-Hard Cap 15:00-
(Score is Time)
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
2:00 Foam Roll (IT Band – L)
2:00 Foam Roll (IT Band – R)
2:00 Foam Roll (T-Spine / Upper Back)
(No Measure)