Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 7 MINUTES (light DB)
5 Half Kneeling DB Press (Right arm)
5 Single Arm Front Rack Split Squat (Right arm)
5 Half Kneeling DB Press (Left arm)
5 Single Arm Front Rack Split Squat (Left arm)
:20 Hollow Hold
25ft High Bear Crawl (arms and legs straight)
Workout
Support Your Local Box Workout 3 (Time)
For time:
50 dumbbell deadlifts
50 AbMat sit-ups
50 box step-ups
50 single-arm dumbbell thrusters
50-lb/35-lb DBs
24/20-in. box
Time cap: 20 minutes
Metcon (Time)
4 ROUNDS FOR TIME
600m Run
16 Single Arm DB Burpee (50/35)|(35/25)
16 Single Arm DB OH Lunge
16 Single Arm DB Snatch
*All DB movements are non-alternating. Perform 8 on one side then 8 on the opposite side.
(Score is Time)
Optional Finisher
Metcon (No Measure)
3 SETS
Max Hammer Curls
Max Strict Press
Max Hollow Rocks
Max Plank
-Rest as Needed b/t Sets-
(No Measure)