Crossfit Lillington – NCGO
Daily-5 Warm-Up
Warm-up (No Measure)
AMRAP x 5 MINUTES
100m Run
10 Air Squats
10 Alt. Reverse Lunges
(No Measure)
Bodyweight Pump
Metcon (AMRAP – Reps)
EMOM x 5 MINUTES
10 Mountain Climbers*
10 Push-Ups
Max Plank in Remaining Time
*L+R = 1 Rep
(Score is Reps)
Full-Body Grind Workout
Metcon (No Measure)
EMOM x 8 MINUTES
MIN 1 – Max Burpees or Double Unders
MIN 2 – Max Air Squat or Max Lunges
-Rest 2:00-
EMOM x 8 MINUTES
MIN 1 – Max Burpees or Double Unders
MIN 2 – Max DB Alt Snatch or DB Swing
-Rest 2:00-
EMOM x 8 MINUTES
MIN 1 – Max Burpees or Double Unders
MIN 2 – Max Squat Hold or Hollow Hold
*Athlete can choose Burpees or Double Unders on each MIN 1. For MIN 2, athlete can either movement they want to perform each round.
(No Measure)
Recovery Flow
Warm-up (No Measure)
FOR RECOVERY
5:00 Flow Yoga or Stretching*
*Athlete Choice
(No Measure)