Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
2 SETS
10 Banded pull aparts
10 Scap Push-Ups
10 Scap Pull-Ups
10 Jumping Jacks
Into…
AMRAP x 6 MINUTES
100m Run OR :30 Bike
10 Push-up to Pike
:20 Pike Hold
10 Kipping Swings
:20 Hollow Body Bar Hang
Skill
Metcon (No Measure)
3 SETS FOR QUALITY
15 Perfect Hollow Rocks
30 Band Pull Aparts
3-5 Negative Handstand Push-Ups*
3-5 Tempo Hollow Body Strict Pull-Ups (30X1)
*Descent only.
(No Measure)
Workout
Metcon (Time)
FOR TIME
400m Run OR 20/15 calories on bike (both = Rx)
18 Strict Handstand Push-Ups
18 Strict Pull-Ups
400m Run OR 20/15 calories on bike (both = Rx)
36 Handstand Push-Ups
36 Pull-Ups*
*Chest to Bar optional.
(Score is Time)
HSPU Option 1: Pike Push-Ups
HSPU Option 2: Seated DB Strict Press
Finisher
Metcon (Weight)
4 SETS FOR QUALITY
1:00 Double KB Front Rack Hold (Athlete Choice)
10/10 Single Leg Glute Bridge
-Rest as needed b/t Sets-
(Score total KB weight)