Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
400m Run
Into…
KB Complex Warm-up*
3 ROUNDS
4 SA KB Deadlift
4 SA KB Hang Clean
4 KB Half Kneeling Press
4 SA KB OH Lunge
*Perform the whole complex on one arm, then repeat on the other side.
Extended Warm-up
Metcon (No Measure)
3 SETS
ON A 15:00 RUNNING CLOCK…
5/5 Turkish Get-Ups
30 SA KB Flutter Kicks*
-Rest as needed b/t Sets-
*15 Flutter Kicks w/ KB in each hand
(No Measure)
Workout
Metcon (Time)
FOR TIME
800m Run
Immediately into…
4 ROUNDS
15 KB Swings (70/53)|(53/35)
50 Double Unders
(Score is Time)
Optional Finisher
Metcon (No Measure)
3 SETS
1:00 Plank Hold
MAX Push-Ups
-Rest as Needed b/t Sets-
(No Measure)