Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
GENERAL WARM-UP
2:00 Quick Bike Warm-Up (1:00 EZ / 1:00 Moderate)
Into…
25’ Alt Spiderman Stretches
25’ Alt Walking Knees to Chest (grab knee and pull into chest)
25’ Alt Soldier Kicks
25’ Toe Touches (grab opposite ankle and bow forward)
Then…Grab a Barbell!
2 SETS
5 Barbell Goodmornings
5 Slow Deadlifts (from below knee to stand)
Strength
Deadlift (1×2)
ON A 15:00 RUNNING CLOCK…
Build to a Heavy 2-Rep Deadlift*
Bar must travel all the way up and down under athlete’s control for both reps…no slamming, no dropping.
(Score is Load)
Workout
Metcon (Time)
FOR TIME
40 Hand Release Push Ups
25/20 Cal Row (400 M or 2:00 Run)
20 Deadlift (225/155)|(155/105)
30 HRPU
25/20 Cal Row (400 M or 2:00 Run)
15 Deadlift
20 HRPU
25/20 Cal Row (400 M or 2:00 Run)
10 Deadlift
(Score is Time)