Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
3 ROUNDS (8:00 Cap)
5 Push Up to Pike
10 Slam Ball Deadlifts
5 Slam Ball Shoulder Presses
10 Lunges
:30 Alt. Plank Heel Taps
Skill
Metcon (No Measure)
5 SETS ON A 15:00 CLOCK…
3-5 Strict Hanging Knee Raise to L-Kick
+
3-5 Kip Swings + Knees-Up
+
3-5 Kipping Toes to Bar
(No Measure)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 8 MINUTES
20 Slam Ball Lunges (20/10)
20 Slam Balls
10 Toes to Bar
-Rest 2:00-
AMRAP x 4 MINUTES
10 Slam Ball Lunges
10 Slam Balls
5 Toes to Bar
(Score is Rounds + Reps)