Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 7 MINUTES
100m run
:45 Plank
8 Scap Pull-Ups*
8 Up-Downs*
:30 Rest
*Round 2: 8 Kip Swings / 8 Strict Burpees (w/ Push-Up)
Round 3 & Beyond: 8 Kip Swings or Pull-Ups / 8 Burpees
Then prep with Line Drills (25’ each movement)…
Knees to Chest
Heels to Butt
Toe Walk
Heel Walk
High Knees
Butt Kickers
Karaokes (Down and Back)
Workout
Metcon (Time)
Happy Birthday, Joey!
Buy-in – 44 BIRTHDAY BURPEES!
Then…
5 ROUNDS FOR TIME – (Rx+)
~~~~~~~~~OR~~~~~~~~~~
4 ROUNDS FOR TIME – (Rx)
400m Run
21 Sit-Ups*
15 Pull-Ups
9 Burpees
*GHD Optional
(Score is Time)