Announcements
Normal WOD at 530am and 1100am. “1776” Partner WOD at 9am. (Sign In under NCGO) to view record score. 430pm ad 530pm will be OPEN gym.
Crossfit Lillington – NCGO
Daily-5 Warm-Up
Warm-up (No Measure)
1:00 Cardio Choice
into…
AMRAP x 4 MINUTES
8 Bent Over Rows
8 Sit-ups
8 DB Floor Press
(No Measure)
Bodyweight Pump
Metcon (AMRAP – Rounds and Reps)
AMRAP x 3 MINUTES
10 Slow Deadbugs
10 Slow Leg Lifts
10 Supermans
-Rest 1:00-
AMRAP x 3 MINUTES
10 Slow Deadbugs
10 Slow Leg Lifts
10 Supermans
(Score is Rounds + Reps)
Sunday Sweat
Metcon (No Measure)
AMRAP x 10 MINUTES
20 Crossbody Mountain Climbers
15 Glute Bridges
10 Diamond Push-Ups
-Rest 1:00-
EMOM x 12 MINUTES
MIN 1 – :45 Bicycle Crunches
MIN 2 – :45 Squat Rotations
MIN 3 – :45 Mountain Climber Up-Down*
*1 Rep = Mountain Climber (R) + Mountain Climber (L) + Up-Down
(No Measure)