Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
3 SETS ON 3:00 CLOCK (9:00 total working time)…
50’ Shuttle Run
16 Walking Lunges
50’ Shuttle Run
16 Plank Shoulder Taps (every tap is 1)
Max Meter Row in Remaining Time…
-Rest :30 b/t Sets-
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 25 MINUTES
Partner: (can split work in any way except run is together)
500/400m Row
100 meter run (together)
20 Hand Release Push-Ups
20 DB Suitcase Forward Lunges (50/35)|(35/20)
(Score is Rounds + Reps)
KG DB: (22.5/15)|(15/10)
Finisher
Metcon (No Measure)
“TABATA”
8 SETS (:20 ON/:10 OFF)
MOVT 1 – Alt. Sit-Thrus
MOVT 2 – Superman Hold
(No Measure)