Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
:30 run in place/high knees
10 jumping jacks
10 mountain climbers
10 pike up to down dog
5 slow air squats
5 push-ups
5 DB Deadlift each arm
5 DB hang snatch each arm
5 DB Snatch each arm
Workout
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 10 minutes of:
10 Air squats
9 Dumbbell snatches, right arm
10 push-ups
9 Dumbbell snatches, left arm
50/35# DB, or whatever weight you have
If you use a barbell, use around 75/55#. Should be light and easily cycled for each set of 9.
This is WOD 1 from CrossFit’s “Support your local box” competition/fundraiser.
No need to register or try to donate money.
Let’s all do this WOD today to show the strength of our united CrossFit Lillington community!