Crossfit Lillington – NCGO
Daily-5 Warm-Up
Warm-up (No Measure)
EMOM x 5 MINUTES
5 Sit-Ups
10 Jumping Air Squats
30 Mountain Climbers
(No Measure)
Full-Body Strength
Metcon (Weight)
EVERY 2:30 FOR 5 SETS
10 DBL DB Snatch
10 DB Renegade Rows
(Score is Weight)
Full-Body Sprint Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 7 MINUTES*
2-4-6-8…
DB Devils Press
10-20-30-40…
Mountain Climbers
-1:00 Rest-
AMRAP x 7 MINUTES
2-4-6-8…
DB Devils Press
10-20-30-40…
Mountain Climbers
*Reset to first round at start of the second AMRAP.
(Score is Rounds + Reps)
Core Finisher
Metcon (No Measure)
EMOM x 5 MINUTES
10 DB Slides into Max Plank
(No Measure)