Crossfit Lillington – NCGO
Daily-5 Warm-Up
Warm-up (No Measure)
5 SETS (:20 ON / :10 OFF)*
MOVT 1 – Single DB Strict Press
MOVT 2 – Mountain Climbers
*Both movements = 1 Set
(No Measure)
Full-Body Strength
Metcon (AMRAP – Reps)
AMRAP x 2 MINUTES
Max Push-ups
-1:00 Rest-
EMOM x 10 MINUTES
MIN 1 – :40 Max DB Hammer Curls
MIN 2 – :40 Max DB Strict Press
-1:00 Rest-
AMRAP x 2 MINUTES
Max Push-ups
(Score is Reps)
Full-Body Workout
Metcon (No Measure)
4 SETS
1:00 – DBL DB Snatch
1:00 – :30 DB Floor Press into :30 DB Hollow Flutters
1:00 – Max Distance Run, Bike, or Row
-Rest 1:00 b/t Sets-
(No Measure)
Finisher + NCMOBILITY
Metcon (No Measure)
EMOM x 4 MINUTES
MIN 1 – :40 DB Side Bend (R)
MIN 2 – :40 DB Side Bend (L)
into…
AMRAP x 1 MINUTE
Max Russian Twists
then…
Check out today’s NCMOBILITY from The Ready State!
(No Measure)