Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
400m Run
Into…
AMRAP x 5 MINUTES
50 Single Unders
10 Goblet Squats
8 Bodyweight Lunges
8 Up Downs
-REST 1:00-
AMRAP x 5 MINUTES
20 Double Unders
10 Kip Swings
8 Goblet Step Overs
5 V-Ups
:20 Hollow Hold
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 13 MINUTES
100 Double Unders
50 Toes to Bar
100 Double Unders
50 DB Box Step-Overs (50/35)|(35/25)/(24/20)
(Score is Rounds + Reps)
Sub options:
Jumping jacks for Double Unders.
V-ups or anchored toes-to-bar, or sit-ups for T2B
Alternating reverse lunges for DB Box step-ups. Hold the DB however you like.
Finisher
Metcon (No Measure)
2-3 SETS
10/10 Single Arm DB Rows
:30 DB Half Curl Hold (L/R)
10/10 Single Arm OH Tricep Extension
(No Measure)