Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
4 SETS (10:00 CAP)
30 Single Unders
8 Lunge + Lunge + Air Squat
:30 Active Hang
5/5 Single Arm Ring Row
10 Slow Tuck-Ups
Workout
Metcon (1 Rounds for reps)
EMOM x 20 MINUTES
MIN 1 – 14 KB Alt Goblet Lunges (53/35)|(44/26)
MIN 2 – 2 Rope Climbs
MIN 3 – Max Double Unders
MIN 4 – REST
(Score is Lowest Double Unders)
Finisher
Goblet KB Bulgarian Split Squat (3×4/4)
Hold the KB Goblet Style at Chest
Score is total Weight. Goblet or suitcase allowed.