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)
2:00 Cardio Choice
into…
AMRAP x 3 MINUTES
10 Jumping Jacks
10 Alt. Lunges
10 Air Squats
10 Sit-Ups
(No Measure)
Full-Body Strength
C. STRENGTH / GYMNASTICS
1776 (Time)
Run 1,000m
Then…..
50-27-13-7
of ALL following exercises:
1. Air Squats
2. Pull-Ups
3. Sit-Ups
4. Box Jumps
5. Push-Ups
6. Walking Lunges
7. Double Unders
8. KB Swings (53/35)
Scaled:
May split with a partner if reps are too high.
See coach for scaling options on movements.
Symbolism:
1776 Total Reps- for the year America gained her independence
8 Exercies- The Revolutionary War lasted 8 years. Also 8,000 Americans were killed in battle.
1st Round- 50 reps for 50 states
2nd Round- 27 reps for 27 Constitutional Ammendments
3rd Round- 13 reps for 13 Original Colonies
4th Round- 7 reps for July (7th month), the month of Independence Day
4 Rounds Total for the 4th of July (Indpendence Day)
1,000m Run- Because do you REALLY want to do 1,000 of ANYTHING else? 😉