Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES (With an empty bar or PVC Pipe)
5 PVC Pass Throughs
5 Behind the Neck Snatch Grip Shoulder Press
5 Hang High Pulls w/ Wide Grip
5 Overhead Squat
10 Alt. Elbow Punches
5 Front Squats
Workout
“NCMETCON BASELINE III.I (Test)” (Weight)
III.I. ON A 25:00 RUNNING CLOCK…
Establish a Heavy 1-Rep Ground to Overhead*
(Score is Weight)
“NCMETCON BASELINE III.II (TEST)” (AMRAP – Rounds and Reps)
III.II. AMRAP x 5 MINUTES
25 Double Unders
5 Ground to Overhead (135/95)|(95/65)
(Score is Rounds + Reps)
Optional Finisher
Metcon (Time)
EVENT 3 – CROSSFIT VIRTUAL GAMES 21:
In teams of two, complete reps for time:
10-9-8-7-6-5-4-3-2-1
Thrusters (Rx 95/65) (Sx 65/45)
Wall Walks
**One partner works at a time – split the work however desired.
CrossFit Littles
Metcon (No Measure)
every 2:00 for 6 rounds
25 penguin taps or single unders
5 ground to overhead
100 m run