Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
EMOM x 8 MINUTES
Min 1 – :40 Bike (EZ)
Min 2 – :40 Lunges
Min 3 – :40 Jumping Jacks
Min 4 – :40 Mountain Climbers
Deadlift (3×5)
Strength
Deadlift (3 x 5)
1×5 @ 75%
1×5 @ 80%
3×5 @ 85%
Workout
Metcon (AMRAP – Reps)
3 SETS FOR REPS
1:00 – DB Suitcase Box Step-Ups (35/20)|(20/15)/(24/20)
1:00 – Up-Downs
1:00 – Air Squats
1:00 – DB Hang Muscle Cleans
1:00 – Cal Bike
-Rest 1:00 b/t Sets-
(Score is Reps)
DB KG: (15/9)|(9/6)
Cool Down
Warm-up (No Measure)
3 SETS FOR RECOVERY
1:00 Downward Dog
1:00 Plank Hold
1:00 Cobra Stretch
-Rest 1:00 b/t Sets-
(No Measure)