Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
2 SETS (10:00 CAP…get as far as you can!)
35 Single Unders
10 Alt. Lunges
8 Inch Worms + Push-Up
Into..
2-3 SETS
30 Single Unders
10 Wall ball Deadlifts
10 Wall ball Curl to Press
10 Alt WB Lunges
Workout
Metcon (AMRAP – Rounds and Reps)
2 SETS
AMRAP x 4 MINUTES
20 Wall Balls G2OH (20/14)|(14/10)
20 WB Weighted Sit-Ups
-Rest 1:00-
AMRAP x 4 MINUTES
20 Wall Ball Lunges (20/14)|(14/10)
40 Double Unders
-Rest 2:00 b/t Sets-
(Score is Total Rounds + Reps)
Finisher
Metcon (AMRAP – Reps)
“TABATA”
8 SETS EACH, :20 ON/:10 OFF
Tabata 1 – WB Hollow Body Flutter Kicks*
Tabata 2 – Wall Ball Bicep Curls
-Rest 1:00 b/t Tabatas-
*R+L = 1 Rep
(Score is Reps)