Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
EMOM x 9 MINUTES
Min 1 – :45 Bike
Min 2 – 8/8 DB Single-Leg RDL
Min 3 – :45 Plank
Strength
Deadlift (3RM)
ON A 15:00 RUNNING CLOCK…
Establish 3RM Deadlift
(Score is Load)
If you don’t have enough weight to hit a true 3RM, build to the heaviest weight you have and do 3×10 at that weight with controlled, intentional form.
Workout
Metcon (Time)
FOR TIME
21-15-9
Cal Row
15-12-9
Deadlift (275/185)|(225/155)
12-9-6
HSPU
(Score is Time)
Sub runs of 400 m, 200 m, 100 m for the row.
Deadlift heavy..use what you have.
Sub HSPU on a box, hand-release push-ups, regular push-ups, etc. Be safe if you do HSPU at home! Don’t kick a hole in your garage wall!