Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
200 Meter Run
then…
2 rounds
3 Inchworms + Push Up
3 Burpees
3/3 Bodyweight Lunges
2 Rounds
5 Burpees Over Bar
5 Shoulder Press
5 Front Rack Reverse Lunges
Partner Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 24 MINUTES
400m Run
20 Push Press (135/95)|(95/65)
20 Burpees Over Bar
20 Front Rack Reverse Lunges
400m Run
_______________
Partner option if you can avoid sharing a bar:
IN TEAMS OF 2…
AMRAP x 24 MINUTES*
400m Run
40 Push Press (135/95)|(95/65)
40 Burpees Over Bar
40 Front Rack Reverse Lunges
400m Run
*P1 works while P2 rests. Workout must be completed in order. For the Run, partners run together. For the other movements, divide as needed.
(Score is Rounds + Reps)
**at the end of a round you will complete an 800m run to end one round and begin the next