Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
GENERAL WARM-UP
“Simon Says”
RULE: When Simon Says, perform 5 reps of the movement
EXAMPLES: Up-Downs, Jumping Jacks, Air Squats, Sit-Ups
OR
AMRAP x 5 MINUTES
5 Inch Worm + Push-Up
10 Alt Groiners
10 Slam Ball G2OH
20 Alt Lunges
Workout
Metcon (AMRAP – Reps)
EMOM x 30 MINUTES
MIN 1 – :50 Max Cal Bike
MIN 2 – :50 Max Hand Release Push-Ups
MIN 3 – :50 Max Slam Ball Russian Twists (Athlete Choice)
MIN 4 – :50 Max Slam Balls
MIN 5 – Rest
(Score is Reps)