Crossfit Lillington – NCGO
Daily-5 Warm-Up
Warm-up (No Measure)
EMOM x 2 MINUTES
:30 Jumping Jacks
:30 Alt. Samson Stretches
-Rest 1:00-
EMOM x 2 MINUTES
:30 Single DB Swings
:30 High Knees
(No Measure)
Push x Pull Strength
Metcon (No Measure)
ON A 10:00 RUNNING CLOCK…
30 Slow DB Floor Press
-Rest 2:00-
30 Slow Up-Right DB Rows
*Break up the reps in sets as needed.
(No Measure)
Push x Pull Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 20 MINUTES
15 DB Romanian Deadlift
15 DB Hang Clean & Overhead
15 DB Floor Press
2:00 Plank Hold
(Score is Rounds + Reps)