Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 3 MINUTES
Max Distance Row/Run/Bike/Ski
Into..
1 ROUND
20 Glute Bridges
20 Arm Circles Forward
20 Arm Circles Backwards
20 Swings Forward/Back
20 Alt. Elbow Punches
:20 Barbell Overhead Hold or :20 DB OH Hold
Strength
Push Press (3-3-3*)
3-3-3*
Push Press
*Set 1 – 65-70% x 3
Set 2 – 75-80% x 3
Set 3 – 85-90% x 3+
3+ means athlete performs max reps at that weight with the goal of at least 3.
(Score is Load)
Workout
75 Fox (Time)
For Time
Buy-In: 1 Mile Run
75 Front Squats
75 Ground to Overhead
75 Box Jumps
Buy-Out: 1 Mile Run
Rx: 135#/85# and 30″/24″ Box
Callsign: 75 FOX
End of Watch 5/2/2020
Houston Police Department Helicopter crash killing 1 officer and 1 seriously injured.
Scale as needed, but challenge yourself.
Use DBs or odd object if no bar available.
Metcon (Time)
FOR TIME
50/40 Cal Bike
50 Up-Downs
(Score is Time)
Finisher
Metcon (Time)
IN TEAMS OF 2…
FOR TIME
400m KB Farmer Carry (70/53)|(53/35)
(Score is Time)