Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
10 Bootstrappers
10 Alt. Groiners
10 Alt. Samson Stretch
5 Push-Up to Pike
5 Pike Push-Ups
5 Squat Thrust
Workout
“9/11” (Time)
FOR TIME
2001m Run*
11 Box Jumps (30/24)|(24/20)
11 Thrusters (155/105)|(115/75)
11 Chest-to-Bar Pull-Ups
11 Power Cleans
11 Handstand Push-Ups
11 Hang Power Clean
11 Toes to Bar
11 Deadlifts
11 Push Jerks
2001m Row
*Original workout format attributed to CF BelAir.
**Athletes may start with either the run or the row and finish the workout with the other.
(Score is Time)
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
1:00 Slow Alt. Samson Stretch
2:00 Slow Alt. Elbow to Instep
1:00 Slow Alt. Samson Stretch
(No Measure)
CrossFit Littles
Metcon (Time)
For Time –
100 m run
11 step ups
100 m run
11 thrusters
100 m run
11 pull-ups*
100 m run
11 power cleans
100 m run
11 hand release push-ups
100 m run
11 hang power clean
100 m run
11 hanging knee raises
100 m run
11 deadlifts
100 m run
11 push jerks
100 m run
* you may complete jumping pull ups if you aren’t comfortable with regular
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