Crossfit Lillington – NCGO
Daily-5 Warm-Up
Warm-up (No Measure)
5 SETS (:20 ON / :10 OFF)*
MOVT 1 – Air Squats
MOVT 2 – Alt. Groiners
*Both movements = 1 Set
(No Measure)
Saturday Squats
Metcon (Weight)
4 SETS
1:00 DB Front Squats
:30 Air Squats
:30 Squat Hold
-1:30 Rest-
(Score is Weight)
Full-Body Workout
Metcon (Weight)
AMRAP x 2 MINUTES
Max DB Suitcase Lunges
-:30 Rest-
EMOM x 10 MINUTES
MIN 1 – Max Double Unders
MIN 2 – Max DB Hang Snatch
-:30 Rest-
AMRAP x 2 MINUTES
Max DB Suitcase Lunges
(Score is Weight)
Full-Body Finisher
Metcon (No Measure)
AMRAP x 5 MINUTES
10 DB Hammer Curls
10 Deficit Push-ups
20 Sit-ups
(No Measure)