Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
1 ROUND (5:00 Cap)
100m Run/Row
5 Up-Downs
100m Run/Row
10 KB (or DB) Deadlifts, or Good mornings
100m Run/Row
5 Burpees
100m Run/row
10 Box Step-Ups or Tuck Jumps
:30 Run/Row Sprint)
If you don’t have rower, etc to do these movements, just hit a 5 minute warm up with some running, burpees, and generic stretches.
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 MINUTES
200m Run (~1 Min)
10 Up-Downs
20 KB or DB Swings (Moderate weight)
-Rest 3:00-
AMRAP x 10 MINUTES
200m Run or 250m Row (If you got it)
12 Burpee Frog Jump (Burpee, but when you stand up do a high knee jump)
-Rest 3:00
AMRAP x 10 MINUTES
:30 Plank Rotations (start on right or left side, alternate arms for side planks)
:30 Max reps Mountain Climbers
(Score is Rounds + Reps)
For KB swings choose Russian (eye level) or American (overhead) based on how heavy an object you have.
For mtn climbers and planks, R+L=1 rep.
Partner Workout
Metcon (3 Rounds for reps)
IN TEAM OF 2…
AMRAP x 10 MINUTES
P1 – 200m Run
P2 – 10 Up-Downs then Max KB Swings (53/35)|(35/26)
-Rest 3:00-
AMRAP x 10 MINUTES
P1 – 250/200m Row
P2 – Max Burpee Box Step-Up (24/20)
-Rest 3:00
AMRAP x 10 MINUTES
P1 – :30 Plank Rotations
P2 – Max Cal Bike
*In each AMRAP, P1 is the timer while P2 works for max reps. Once P1 finishes the task, partners switch. The :30 clock for the plank starts once the athlete is in the push-up position.
(Score is Total Reps for Each AMRAP)